“Saturday 1.5.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, January 5th, 2018: 9:00 am Community Workout
2. Saturday, January 5th, 2018: 10:00 am to 11:30 am Open Gym
3. Sunday, January 6th, 2018: Vagabond Circuit Winter Class @ 8:30 am Week 4
4. Sunday, January 6th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, January 6th, 2018: 10:00 am VBC Sweat Class

+

1. Vagabond Next Beginners Class on January 7th, 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 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.

A. Lifestyle + Fitness Phase Team Community Workout
Vagabond Community Day
Teams of Two Complete the following of:
AMRAP 12 Minutes of the following:
12/10 Cal Row or 10/8 Cal Assault Bike
15 Box Jumps or Step-Ups
15 Wall Balls
Switch off every movement
+
6 Minutes of the following:
AMRAP Sets of 8 Burpees
+
AMRAP 12 Minutes of the following:
12/10 Cal Row or 10/8 Cal Assault Bike
15 Box Jumps or Step-Ups
15 Hang Power Cleans @ 115/80, 95/65 lbs
Switch off every movement
+
B. Competition Phase
Vagabond Community Day
A. Warm-Up General Prep of the following:
5 Sets of the following:
90 Second Cal Row
rest 30 seconds
20 Russian KBS
rest 30 seconds
20 Rep light bench press
rest 30 seconds
+
B. CrossFit Prep of the following:
3 Sets @ High Effort of the following:
15 Chest to Bar Pull-Ups
20 Wall Balls
15 Hang Power Cleans @ 115/80 lbs
20 Cal Row
15 Toes to Bar
20 Burpee Box Jumps @ 24/20 inches
Rest 1:1 interval, if takes you 5 minutes, then you rest 5 minutes.
+
Rest 5 Minutes
+
C. Cool-Down Purposes of the following:
10 Sets of the following:
30 Seconds Ski Erg or bike
rest 15 seconds
30 Seconds Ball Slams
rest 15 seconds
30 Seconds Air Squats
rest 15 seconds

Post Comments to Group Page.

Leave a Reply