"Friday 1.6.2016 + TRX Last Chance to Sign-Up: Starts January 15th"

Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.


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
Walking Core or Single Leg or Box Squat + Conditioning
A1. High Bar Back Box Squat Parallel x 2 reps x 5 sets(80%), rest 60 seconds between sets.
Get 1rm data from August 15th for Back Squat
A2. Plank Holds, 35 seconds x 5 sets, rest 60 seconds between sets.
B. 5 Sets of the following:
8 Fast Back Squats(Can use Box for Squats if needed)(Scale to Weighted Goblet Hold in place lunges, 8/each leg)
150 Meter Row Sprint @ Hard Pace
Rest 2 minutes between sets
B. Fitness Phase
Squat or Oly Based + Conditioning
A1. High Bar Back Squat of the following, rest 60 seconds between sets.
8 reps @ 65%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
A2. Plank Holds, 35 seconds weighted x 4 sets, rest 60 seconds between sets.
B. 5 Sets of the following:
8 Traditional Deadlift or Sumo Deadlift(no touch n go, reset every repetition)
Use weight @ 225/155, 205/135, 185/115, 165/105, 135/95 lbs
25 Second Assault Bike/Airdyne Sprint
Rest 2 minutes between sets
C. Competition Phase
Bending Posterior +Lower Body Squat + PC/PC + LP Sets + Zone 1 Effort Recovery
1) Clean and Jerk of the following
60% x 3 reps
65% x 3 reps
70% x clusters of 1.1.1 x 3 sets
2) High Bar Back Squat of the following:
65% x 5 reps
70% x 1 rep
75% x 5 reps
80% x 1 rep
65% x 5 reps
70% x 1 rep
3a) Reverse Hyper, 10 reps x 3 sets @ 50%, rest 1 minute.
3b) Romanian Deadlifts, 8 reps x 3 sets, rest 1 minute.
4) 25 seconds assault bike sprints or row sprints, rest 3 minutes-4 minutes between sets
5) 20 Minutes of the following @ moderate effort:
Every 5 Minutes get off bike or row and complete the following:
2 rounds of:
15 air squats
15 push-ups
15 sit ups
Just pace and move thru this section, not for time or for speed
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