“Thursday 1.10.2019 + Bring a Friend Thursday Every Class”

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

VAGABOND BRING A FRIEND DAY ALL DAY EVERY CLASS EVERY THURSDAY

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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.

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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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Goblet Squat @ 4010, 12-15 reps x 3 sets, rest 45 seconds.
A2. Plank Holds, 60 seconds total time x 3 sets, rest 45 seconds.
A3. Double Leg Glute Bridge, 10 reps @ 2 second hold x 3 sets, rest 45 seconds.
A4. Front Lean Rest Hold, 60 seconds total time x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
18 Minutes on the Clock of the following:
20 Cal Row
15 Russian KBS
10 Wall Balls or Goblet Squats
5 Burpees

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Barbell Pendalay Row, 6-8 reps x 3 sets, rest 45 seconds.
A2. DB EXT Rotations, 10 reps/each arm x 3 sets, rest 45 seconds.
A3. Ball Pressing Core, 8 reps @ 2 second hold x 3 sets, rest 45 seconds.
A4. Lat Pull-Downs, 12-15 reps x 3 sets, rest 45 seconds.
People can sub in wide grip pull-ups, 6-8 reps x 3 sets
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B. Conditioning of the following:
18 Minutes on the Clock of the following:
16 Cal Assault Bike
12 Russian KBS
8 Burpees
4 Toes to Bar or Knee Raises or 15 Second Plank Hold

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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