Vagabond Olympic Lifting Class @ 6:35 pm. CLICK HERE FOR WORKOUT.
1. Vagabond Next Beginners Class on January 29th, 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.
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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Core + Conditioning
A1. DB or Goblet Hold Box Step-Ups, 5 reps/each side heavy x 3 sets, rest 45 seconds.
A2. Ring Rows, 6-8 reps x 3 sets, rest 45 seconds between sets.
A3. DB Zotman Curls, 8-10 reps x 3 sets, rest 45 seconds between sets.
B. AMRAP 16 Minutes @ Controlled Pace of:
10 Calorie Assault Bike
12 Walking Lunge Steps(6/each side)
10 Ball Slams
12 Goblet Squats
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Snatch Cluster, 1.1.1 x 3 sets(65-75% of best snatch), rest 1-2 minutes between sets.
B1. Strict Weighted Pronated Pull-Ups, 3-4 reps x 2 sets, rest 45 seconds.
People can modify to Weighted Negative Pull-Ups, 3-4 reps or Lat Pull-Downs, 8-10 reps heavy x 2 sets
B2. Banded Pull Aparts, 25 reps x 2 sets, rest 45 seconds
C. AMRAP 16 Minutes @ Controlled Pace of:
12/10 Cal Row
8 Hang Power Snatches @ 95/65, 75/45 lbs
10 Pull-Ups or Jumping Pull-Ups
8 Front Squats @ Above Weight
C. Competition Phase
Bending Oly + Bending Oly + Double Leg Squatting/Core + Conditioning
A. Squat Clean of the following:
60% x 1.1
65% x 1.1
70% x 1.1
75% x 1.1
B. Clean Pull Cluster, 110%, 1.1.1 x 3 sets, rest as needed between sets.
C1. High Bar Back Squat, 5 reps x 3 sets, rest 1 minute between sets.
C2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 1 minute between sets.
C3. Strict Handstand Push-Ups, 8-12 reps x 3 sets, rest 1 minute between sets.
You can increase difficulty by increasing height of HSPU
D. Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 5 Chest to Bar Pull-Ups + 20 Double Unders
Minute 2: 45 Second Max Calorie Assault Bike
Minute 3: 12 Hang Power Snatches @ 115/80 lbs
Minute 4: Walk Up and Back for 1 Minute
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