"Bring a Friend Day: This Thursday, July 23rd for all Classes + Olympic Lifting Class @ 6:35 pm"(7.20.2015)

A. *Vagabond Bring a Friend on the 2nd + 4th of Every Thursday during the Month*

We will be running a special promotion for all Vagabond Members to bring their friends, family, and significant others to try a class during the weekday classes. This will give each person a true feeling of how our classes are run during the week, and give an opportunity for them to try a class for free. Just let Kevin know if you will be bringing a friend or family member on the designated Thursday, and bring them in and have some fun!

Next Bring a Friend Day: This Thursday, July 23rd for all classes

B. Vagabond Olympic Lifting Class on Monday, July 20th @ 6:35 pm. CLICK HERE FOR WORKOUT.

bring-a-friend

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Foam Roll
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat/Upper Body Pull + Aerobic Conditioning Long Duration
A1. High Bar Back Squat of the following, rest 1 minute between sets:
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
A2. Ring or Bar Holds  x 5 second hold @ top + 3 second lowering phase x 2-3 reps x 3 sets, rest 1 minute between sets..
+
B. 15 Minute AMRAP of the following:
15 Cal Row
10 Goblet Squats
5 Burpee Plate Jumps
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A. Clean and Jerk, on the minute, every minute x 8 minutes x 2 reps- build up in weight every minute for 8 minutes.
People doing internal competition can practice touch n go reps for 2 reps
B1. DB Lat Pull-Overs @ 20×1, 8 reps x 3 sets, rest 1 minute between sets
B2. DB External Rotations @ 30×1, 7 reps/each arm x 3 sets, rest 1 minute between sets.
+
C. For Time of the following:
Run 400 Meters
20 Hang Power Cleans @ 115 lbs
20 Lateral Burpees
Run 400 Meters
C. Competition Phase
Front Squat CP + Press CP + Conditioning
A. Front Squat, build to heavy single or as heavy as possible for the day.
B. Strict Pull-Up, 35 reps for time, and make note of first set of how many unbroken.
C. Snatch Push Press, behind neck, work to a heavy single.
+
10 Sets of the following:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of Row
Rest 30 Seconds
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