“Thursday 1.5.2018 + Winter Weather Update For Schedule Change for Thursday”

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

WINTER WEATHER SCHEDULE CHANGE FOR THURSDAY, JANUARY 4TH, 2018: OPEN GYM 6:00 am – 10:30 am. 

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VAGABOND BRING A FRIEND DAY 

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1. Vagabond Next Beginners Class on January 8th, 2018:
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 Circuit Training Class Starts on Sunday, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.

Vagabond Bring a Friend Day All Day

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Conditioning
A. Complete the following @ High Effort of:
6 Sets of the following:
200 Meter Row or 12 Calorie Assault Bike
12 Kettlebell Swings Russian
200 Meter Row or 12 Calorie Assault Bike
12 Goblet Squats or Wall Balls
Rest 45 seconds between sets

B. Fitness Phase
Conditioning
A. Complete the following @ High Effort of:
6 Sets of the following:
200 Meter Row or 12 Calorie Assault Bike
15 Wall Balls
200 Meter Row or 12 Calorie Assault Bike
9 Burpee Box Jumps or Step-Ups
Rest 45 seconds between sets

C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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