"Bunny Rabbit"(12.15.2010)

A Vagabond Trainer is always watching your every move to ensure safety, efficiency, and intensity! Chrystin getting after the box jumps! Two weeks off the On Ramp and is already making steady progress!

I. Change in Vagabond Schedule:
There will be a slight change in the Vagabond Schedule. The 7:30 pm will only be on Tuesday, Wednesday, and Thursday’s for now on. The afternoon classes on Monday and Friday will be 4:30 pm, 5:30 pm, and 6:30 pm. Make a note of this, so that you know the schedule and check the schedule on some occasions to see any other changes.
II. Vagabond Christmas Party:
Just another reminder that the Vagabond Christmas Party will be held this Saturday, December 19th, 2010 @ 7:00 pm. Bring any foods to help in the cause to supply food for the party. Bring your party hat also!
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Front Rack Position Mobilization(Bands)
Shoulder Extensions
Lunge Complex
Super Internal Rotation Stretch
Coach B Warm-Ups
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Deck Squat Cleans(Total Body), 1-1-1-1-1-1
*Compare to May 24th, 2010*
B.”Bunny Rabbit”
Start: 400 m Run
10 Deadlifts @ 155/105
4 Hurdle Burpees
9 Deadlifts @ 155/105
4 Hurdle Burpees

1 Deadlift @ 155/105
4 Hurdle Burpees
Finish: 400 m Run
V. Competitors Schedule Workouts of the Day:
A. Back Squat, 1-1-1-1-1-1
B. 3 Rounds for time of:
600 m Run
35 Kettlebell Swings @ 53 lbs
25 Box Jumps @ 24 inches
15 Burpees
*Rest 10:00 Minutes*
C. Row Sprints, 6 x 250 m Sprints
*Rest 1:1 Interval, meaning if the 250 m Row Sprint takes you 1 minute, then rest 1 minute and then go again.*
Post Weights Used and Time to Complete to Comments.