"Bring a Friend Day this Thursday @ Vagabond"(8.6.2015)

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, August 6th for all classes

Jill Marie

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
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A1. Deadlift of the following, rest 1 minute between sets.
8 reps @ 55%
8 reps @ 60%
6 reps @ 65%
6 reps @ 65%
Get 1 Rep Max Numbers from Thursday, July 30th
A2. DB Seated Press @ 30×1, 8 reps x 4 sets, rest 1 minute between sets.
B. 21-15-9-6-3 of the following:
Row Cals or Airdyne Cals for Bring a Friend
Kettlebell Swings @ 53/35 lbs or KB Deadlifts for Bring a Friend
B. Fitness Phase
Jerk Intense + Walking Core/Thruster+ Long Aerobic Duration-Tester Week
A. Push Press, 3 reps x 5 sets, rest 1 minute between sets.
B1. KB Farmer’s Walk, 100 Meters Total x 3 sets, rest 30 seconds between sets.
B2. Kettlebell Swings Russian, 15 reps x 3 sets, rest 30 seconds between sets.
C. 30-20-10 of the following:
Cal Row
Thrusters @ 75/45 lbs
Scale to Dumbbells to ensure proper technique and/or restrictions with barbells
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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