“Thursday 10.5.2017 + Vagabond Bring a Friend Day All Day Every Class”

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



*Gym Brief for the Week*
1. Vagabond Next Beginners Class on October 16th, 2017
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 Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
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
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. DB Tripod Row, 6 reps Heavy/each arm x 3 sets, rest 1 minute.
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 1 minute.
A3. Banded Pull Aparts, 15 reps x 3 sets, rest 1 minute.
B. 5 Sets of the following @ High Effort of the following:
Run 200 Meters
6-10 Burpees
40-60 Single Unders(30-40 Double Unders)
Rest 1 Minute between sets
Client Chooses Rep Scheme that best fits their ability aerobically

B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Pendalay Barbell Row, 6-8 reps x 3 sets, rest 1 minute.
A2. DB Single Arm Press Tall Kneeling, 10-12 reps/each arm x 3 sets, rest 1 minute.
So person will be on knees, then will perform 10-12 reps/each arm by single arm pressing.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 1 minute.
B. Complete the following:
21-18-15-12-9-6-3 of the following:
Cal Assault Bike(Cal Airdyne-25-20-16-12-9-6)(Sub 25-20-18-15-12-9-6 for Cal Row if need be)
Hang Power Snatches @ 75/45 lbs
People can sub in Hang Power Cleans for Snatches or Front Squats @ 95/65 lbs

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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