"Friday 10.21.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend:
A. Saturday, October 22nd, 2016: 9:00 am Lifestyle + Fitness Phase Class
B. Saturday, October 22nd, 2016: 10:00 am Competition Phase Class
C. Sunday, October 23rd, 2016: 8:00 am + 9:00 am TRX Suspension Class-Week 6
D. Sunday, October 23rd, 2016, 2016: Open Gym 9:00 am-11:00 am
E. Sunday, October 23rd, 2016: 10:00 am Vagabond Powerlifting Class


Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
Gym Brief for Month of October
1. Vagabond Next Beginners Class on October 24th:
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. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Banded Hamstring Stretch-2 Minutes/each side
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. Farmers Carry, AMRAP 45 Seconds Max Distance x 3 sets, rest 1 minute.
A2. Weighted Sit-Ups, AMRAP 45 Seconds x 3 sets, rest 1 minute.
A3. Hollow Hold(Scale to Plank Hold) x 45 seconds total hold x 3 sets, rest 1 minute.
B. Complete the following for time of:
21 Cal Row
21 Burpees
21 Box Step-Ups
16 Cal Row
16 Burpees
16 Box Step-Ups…
Cont.. from 11, 7, 3, Done.
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A1. Traditional Deadlift, 5 reps(55-65% of 1RM) x 3 sets, rest 1 minute.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute.
B. Complete the following for time of:
4 Rounds for time of the following:
Run 400 Meters(If raining, can sub 450 meter row or 25 cal/20 cal assault bike)
15 KBS @ 53/35 lbs-American Swings
12 Toes to Bar(Scale to 12 Knee Raises or 20 Sit-Ups)(People Can Scale Up to 4 Muscle-Ups)
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester
Warm-Up of the following:
3 Sets of the following:
35 Double Unders Unbroken + 8 Butterfly Pull-Ups
1) Split Jerk Cluster, 1.1.1 x 4 sets(65%), rest as needed between sets.
2) High Bar Back Squat, 10 reps @ 60%, 8 reps @ 70%, 8 reps @ 75%, 8 reps @ 80%
3) Front Squat, 3 reps x 3 sets @ 70%, rest 2 minutes between sets.
4) Halting Clean Deadlift, 3 reps x 3 sets @ 90% of best clean, 3 second pause @ mid thigh position, rest as needed between sets.
5) Aerobic Tester:
For Time of the following:
Row 2000 Meters
150/100 Cal Assault Bike
500 Double Unders
Mike Fitz Tester + Men-Good Time-Under 23 minutes + Women-Good Time-Under 25:30
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