“Saturday 1.12.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, January 12th, 2019: 9:00 am Community Workout
2. Saturday, January 12th, 2019: 10:00 am to 11:30 am Open Gym
3. Sunday, January 13th, 2019: Vagabond Circuit Winter Class @ 8:30 am Week 5
4. Sunday, January 13th, 2019: 9:00 am to 11:00 am Open Gym
5. Sunday, January 13th, 2019: 10:00 am VBC Sweat Class
6. Sunday, January 13th, 2019: 9:30 am Vagabond Gymnastics Class

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1. Vagabond Next Beginners Class on January 28th, 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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.

Lifestyle + Fitness Phase Community Workout:
Vagabond Community Day
AMRAP 35 Minutes of the following:
Row 250 Meters or 16 Cal Assault Bike
30 Burpees
Row 250 Meters or 16 Cal Assault Bike
30 Wall Balls
Row 250 Meters or 16 Cal Assault Bike
30 Hang Power Snatches or American KBS
Break up each movement as you see fit
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Competition Phase Workout:
Vagabond Community Day
A. Warm-Up General Prep of the following:
10 Sets of the following:
30 Second Cal Row
rest 15 seconds
30 Second Plank Holds
rest 15 seconds
15 Rep Russian KBS
rest 15 seconds
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Rest 10 Minutes
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B. CrossFit Prep of the following:
AMRAP 18 Minutes of the following:
150 Double Unders
75 Wall Balls
50 Power Cleans @ 115/80 lbs
25 Burpees
If you finish one round, then go back to double unders.
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Rest 10 Minutes
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C. Cool-Down Purposes of the following:
5 Sets of the following:
60 Seconds Assault Bike
rest 15 seconds
30 Seconds Ball Slams
rest 15 seconds
15 reps Close Grip Bench Press Lightweight
rest 30 seconds

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