"Babysitting Service Offered Starting in September @ 4:30 pm + Weekend Schedule"(8.21.2015)

*Vagabond Babysitting Offered @ 4:30 pm Time Slot for Monday, Wednesday, Thursday, and Friday*

Vagabond is so thrilled to announce that starting September 9th we’ll be offering babysitting at the 4:30 PM class on Monday, Wednesday, Thursday, and Friday! Grab those kids from the bus and get in for your daily workouts- no more excuses! Remember that all families must sign the babysitting paper work and pay $2 per child for each time you use the babysitting room. With the growth of our gym and the expressed interest in more babysitting availability, we are proud to give Vagabond members what they want!

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*Vagabond Schedule for the Weekend of August 22nd + August 23rd*

1. Saturday, August 22nd, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, August 22nd, 2015: 7:15 am + 10:00 am Competition Phase Class

3. Sunday, August 23rd, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, August 23rd, 2015: 10:00 am Vagabond Powerlifting Class

Kara + Baby Sophia

Kara + Baby Sophia

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option for Coach B Snatch Warm-Up:
1. Down + Up
2. Elbows High and Outside
3. Muscle Snatch
4. Power Snatch- Quarter Squat
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3-4 Minutes of the following:
90 Degree Quad Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat %/Upper Body Pull/Core + Conditioning
A. Front Squat @ Speed Squat, 6 reps x 4 sets @ 55%, rest 45 seconds between sets
Focus on Speed out of the Bottom-Weight Should Be Moderate
Compare to July 31st, 2015 for 1RM
B1. Strict Pronated Pull-Ups, 6-10 reps @ 20×2 x 3 sets, rest 1 minute.
People can scale to Perfect Ring Rows, 6-10 reps @ 30×2 x 3 sets, rest 1 minute.
B2. Back Extensions, 10-12 reps x 3 sets @ 30×2 x 3 sets, rest 1 minute.
Hold Top Position @ 2 Seconds
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C. 3 Sets of the following:
10 Front Squats @ 95/65, 75/45 lbs
100 Meter Run or 30 Second Assault/Airdyne
15 Box Jumps
100 Meter Run or 30 Second Assault/Airdyne
20 Walking Lunge Steps
100 Meter Run or 30 Second Assault/Airdyne
* No Rest Between Sets*
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A. High Bar Back Squat of the following, rest 1 minute between sets.
8 reps @ 55%
7 reps @ 60%
6 reps @ 65%
5 reps @ 70%
B1. Pendalay Barbell Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. Hollow Rocks, 10-12 reps or Hollow Holds, 35 seconds x 3 sets, rest 1 minute between sets.
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C. 3 Rounds for time of the following:
Row 400 Meters
21 Wall Balls @ 20 lbs/14 lbs, 16/10 lbs
9 Hang Power Cleans @ 135/95 lbs, 115/75 lbs, 95/65 lbs
C. Competition Phase
Gymnastics Work + Rounds For Time-Medium to Heavy Weight w/ Skill Component
A. 3 Position Clean, 70% x 1 set, 75% x 1 rep x 2 sets, 78% 1 x rep x 2 sets, rest as needed between sets.
B. Front Squat, 75% x 5 reps x 2 sets, 80% x 5 reps x 3 sets, rest as needed between sets.
C. Split Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 78% x 1 rep x 2 sets, rest as needed.
D1. Strict Handstand Push-Up Cluster, 4-6 reps. 4-6 reps x 3 sets, rest 1:30 between sets.
People can scale up to Depth Strict Handstand Push-Ups, 4.4 @ Men @ 3-4 inches + 4.4 @ Women @ 1-2 inches x 3 sets
D2. Barbell Good Morning @ 30% of best back squat, 8 reps x 3 sets, rest 1:30 between sets.
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E. For Time of the following:
50 Cal Row
30 Overhead Squats @ 115/75 lbs
30 Toes to Bar
25 Cal Row
15 Overhead Squats @ 135/95 lbs
15 Toes to Bar
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