“Wednesday 10.4.2017 + Next Vagabond Beginner Class: October 16th”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on October 16th, 2017
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

October 16th Beginners

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following: Hamstring + Glute Focus
Banded Hamstring Stretch + Coach Option to Prep Posterior Chain
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Goblet Hold Split Squats, 8 reps @ moderate weight x 3 sets, rest 45 seconds between sets.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
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B. 10 Rounds of the following:
3 Cal Assault Bike(5 Cal Airdyne) or 20 Second Total Bike Time
6 DB Box Step-Ups(3/each leg)
9 DB Hang Power Cleans

B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift, 1.1 x 3 sets, rest 1 minute between sets.
People who do not want to deadlift, can sub in Single Leg RDL(Holding KB in each hand, 6 reps/each leg x 3 sets)
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute between sets.
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B. 10 Rounds of the following:
7/5 Cal Row
10 Wall Balls
25 Double Unders(40 Single Unders)

C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Front Squat, build to a heavy set of 2, 1 second pause in the bottom on each rep. 12 minute time limit.
B. Thruster of the following:
On the Minute, Every Minute x 10 Minutes of:
Minute 0-3: 2 reps @ 65% of best thruster
Minute 4-6: 2 reps @ 75% of best thruster
Minute 7-9: 2 reps @ 80% of best thruster
Minute 10: 2 reps @ 90% of best thruster
C1. Weighted Back Extensions, 10 reps x 3 sets, rest 1 minute.
C2. Weighted Sit-Ups, 15 repsx 3 sets, rest 1 minute.
C3. DB Split Squats @ 20-30% of bodyweight in each hand of DB, 8 reps/each leg x 3 sets, rest 1 minute.
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D. Gymnastics Fatigue Work:
10 Unbroken Chest to Bar Pull-Ups x 5 sets, rest 1 minute between sets.
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E. Conditioning of the following:
4 Sets of the following
100 Meter Sled Push @ Unweighted
20/15 Calorie Row
15 Shoulder to Overhead @ 115/75 lbs
Rest 3-5 Minutes between sets

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