"Friday 10.28.2016 + Vagabond Trunk or Treat this Saturday, October 29th @ 12:00 pm"

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.
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Gym Brief for Month of October
1. Vagabond Next Beginners Class on November 21st:
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 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.

vagabond-trunk-or-treat

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. DB Walking Lunges, 8 reps/each side x 3 sets, rest 45 seconds between sets. Go Heavier than Usual.
A2. Deadbug Variation, 10 reps/each side x 3 sets, rest 45 seconds between sets.
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B. Every 4 Minutes for 5 Rounds of the following:
14/10 Cal Assault Bike(18/12 Calorie Airdyne)
12 Push Press(DB’s are a scaled option or overhead restriction)
50 Jump Rope Singles(25 Double Unders Scaled Up)
Rule of Workout: You will complete 5 rounds in total, if it takes you 3 minutes and 30 seconds, then you rest 30 seconds, before starting the next round-20 Minutes Total.
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A1. Wide Stance Box Squat, 55%, 6 reps x 3 sets, rest 45 seconds.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
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B. Every 4 Minutes for 5 Rounds of the following:
Row 250 Meters
12 Pull-Ups(People can sub to Jumping Pull-Ups)
Run 100 Meters
60 Jump Rope Singles(Scale up to 40 Double Unders)
Rule of Workout: You will complete 5 rounds in total, if it takes you 3 minutes and 30 seconds, then you rest 30 seconds, before starting the next round-20 Minutes Total
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester-Week 3-Day 2 Squat
Warm-Up of the following:
Crossover Symmetry Protocol for Warm-Up
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1) Split Jerk, 3 reps x 4 sets @ 70%, try touch n go if you can for sets of 3, rest as needed between sets.
2) High Bar Back Squat, 10 reps @ 60%, 10 reps @ 65%, 8 reps @ 70%, 8 reps @ 75%
3) Front Squat, 3 reps x 3 sets @ 75%, rest 2 minutes between sets.
4a) Weighted Back Extensions, 12 reps x 3 sets, rest 45 seconds.
4b) Barbell Walking Lunges @ 11×1(moderate weight), 6 reps/each leg x 3 sets, rest 45 seconds.
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5) 21-15-9 of the following:
Wall Balls @ 25 lbs/16 lbs
Cal Assault Bike(Sub Cal Row)
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Rest 10 Minutes
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21-15-9 of the following:
Cal Assault Bike(Sub Cal Row)
100-75-50 of the following:
Double Unders
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