“Tuesday 10.10.2017”

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!

VBC FAMILY

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
Shoulder Prep-Myofascia Release Foam Roller or Shoulder Stretches + Opening
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or scaled push-ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 1-2 reps x 3 sets, rest 1-2 minutes between sets.
Use about 85-90% of your best Close Bench Press for 1-2 reps
B1. DB Seated Press on Bench, 12-15 reps x 2 sets, rest 45 seconds between sets.
2 Second Lowering phase from the top, so 2 seconds from top to bottom on the return.
B2. Banded Pull Aparts,, 15-20 reps x 2 sets, rest 45 seconds between sets.
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C. 5 Sets of the following:
15 DB Push Press or Barbell Push Press @ 75.45 lbs
12 Cal Row
9 DB Front Squats or Front Squats @ weight above
Rest 90 seconds between sets

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 3 reps x 3 sets, rest 1-2 minutes between sets.
Look back at August 15th for 3 rep weight
B1. DB Bench Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Pull Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
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C. 5 Sets of the following:
15 Shoulder to Overhead @ 115/75, 95/65 lbs
200 Meter Run
9 Front Squats @ weight above
Rest 90 seconds between sets

C. Competition Phase
Short Conditioning
Complete the following:
AMRAP 5 Minutes of the following:
5 Pull-Ups
10 KBS
5 Burpees
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
5 Toes to Bar
10 Wall Balls
5 Cal Row
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
5 Pull-Ups
10 KBS
5 Burpees
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
5 Toes to Bar
10 Wall Balls
5 Cal Row
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AMRAP 5 Minutes of the following:
5 Kipping HSPU
10 KBS
5 Burpees
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
2 Muscle-Ups Ring
10 Wall Balls
5 Cal Row
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Done!

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