"Friday 10.20.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on November 6th, 2017:
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.
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2. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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3. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

PR SHIRT

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 option: 90 Degree Quad Stretch
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A1. Front Squat @ 31×1 x 5 reps x 3 sets, rest 1 minute between sets.
3 seconds down, 1 second pause, no rest in bottom, 1 second pause at top
A2. DB Row, 6-8 reps heavy/each arm x 3 sets, rest 1 minute between sets.
A3. Front Delt/Trap Raises, 10-12 reps x 3 sets, rest 1 minute between sets.
3 second lowering phase, and do not go heavy with these, you can use small plates or light dumbbells in both hands
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B. On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: 45 Second Row @ Consistent Effort
Minute 2: 30 Second Russian KBS or KB Deadlift
Minute 3: 45 Second Box Step-Ups
Minute 4: 30 Second Jump Rope
B. Fitness Phase
Olympic Lifting Base + Conditioning
A1. Front Squat @ 75%, 5 reps x 3 sets @ 21×1, rest 1 minute.
2 second lowering phase, 1 second pause, ,no rest in bottom, 1 second pause at top
A2. Strict Pronated Pull-Ups, 6-10 reps x 3 sets, rest 1 minute.
People can perform negative pull ups, 4-5 reps x 3 sets
A3. Front Delt/Trap Raises, 10-12 reps x 3 sets, rest 1 minute.
3 second lowering phase, and do not go heavy with these, use small plates or light dumbbells in both hands

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B. On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: 45 Second Shuttle Run(10 Meter Cones Apart) or 45 Second Assault/Airdyne Bike
Minute 2: 30 Second Double Unders or Single Unders or Overhead Squats @ 95/65 lbs-client Choice
Minute 3: 45 Second Burpees
Minute 4: 30 Second Ball Slams or Box Jumps
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Overhead Squat of the following:
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
B. Clean and Jerk of the following:
On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 3 Reps @ 65%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 85%
Minute 4: Rest
C1. Clean Deadlift, 90%, 5 reps x 3 sets, rest 1 minute.
C2. Weighted Back Extensions, 10-12 reps x 3 sets, rest 1 minute.
C3. Strict Pull-Ups, 6-12 reps total x 3 sets, rest 1 minute.
C4. DB Powell Raises, 8 reps/each arm x 3 sets, rest 1 minute
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D. Alactate Sled Work of the following:
10 Sets of the following:
Sled Push x 50 Meters(Men add 50 lbs/Women add 30 lbs)(To the Corner of Parking Lot), rest 1 minute to 1 minute and 30 seconds.
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