Vagabond Bring a Friend Dy Every Thursday Every Class
(Bring Family, Friends, and Loved Ones to Any Class Any Time on Thursday to Try Vagabond)
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
3-5 minutes of workout prep
Run 100 Meters or Row 100 Meters or Jump Rope x 30 reps
5 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. Front Squat, 2 reps x 4 sets @ 85% of 1RM, rest 1 minute.
October 10th, November 28th, 2016 + February 6th + April 10th, 2017-1RM Data
B1. DB Split Squats Weighted or Unweighted, 8 reps/each leg x 2 sets, rest 45 seconds.
B2. Standing Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
C. 3 Sets of the following @ Aerobic, Moderate Effort:
5 Minute AMRAP of the following:
20 Single Unders
20 Walking Lunge Steps(10/each side)
10 DB Strict Presses
Rest 2 minutes between sets
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Clean and Jerk, build to heavy single with good form, we emphasis the GOOD FORM on this one, 12 minute time limit.
B1. Half Kneeling Single Arm Press, 10 reps/each sidex 2 sets, rest 45 seconds between sets.
You will start in half kneeling stance, so if your left leg is up, then you should be pressing with opposite arm, so should be pressing with right arm, and goes the same for other way.
B2. Weighted Sit-Ups, 20 reps @ 1 second pause @ top x 2 sets, rest 45 seconds between sets.
C. For Time of the following:
21-18-15-12-9-6-3 of the following:
Kettle bell Swings(People can choose to do Russian Swings to save shoulders from the week or the week ahead)
*After every set, complete 40 double unders or 40 single unders, so you do 21 cal row, 21 kbs, then 40 jump ropes, then 18, 18, and then 40, and continue this way down to 3.*
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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