"Friday 12.23.2016 + Schedule for Holidays"

*** Vagabond Holiday Hours ***
1. Saturday, Dec 24th, Christmas Eve: Open Gym 9:00 am-11:30 am + 9:00 am Lifestyle/Fitness Phase Class + 10:00 am Competition Phase Class
2. Sunday, Dec 25th : Christmas Day – CLOSED
3. Monday, Dec 26th : Open Gym 7:00am-1:00 pm
4. Saturday, Dec 31st: New Years Eve: Open Gym 9:00 am-11:30 am + 9:00 am Lifestyle/Fitness Phase Class + 10:00 am Competition Phase Class
5. Sunday, January 1st, New Years Day: Open Gym 9:00 am-11:00 am Open Gym
6. Monday, January 2nd: Open Gym 7:00 am-1:00 pm
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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg or Box Squat + Conditioning
A. High Bar Back Box Squat Parallel, 6 sets(65%) x 4 reps, rest 45 seconds between sets.
Get 1rm data from August 15th for Back Squat
B. 6 Sets of the following @ Hard Effort:
5 Heavy Bench Press-Should be challenging
45 Second Row @ Max Calories
Rest 90 seconds between sets
*Score total cals on row*
B. Fitness Phase
Squat or Oly Based + Conditioning
A. High Bar Back Squat of the following, rest as needed between sets.
10 reps @ 60%
8 reps @ 65%
6 reps @ 70%
6 reps @ 75%
6 reps @ 80%
B. 6 Sets of the following @ Hard Effort:
5 Sumo Deadlifts @ 225/155, 185/135, 165/115, 135/95 lbs
People can sub 5 Back Squats @ 50% of best max for sumo deadlifts, if they want to
45 Second Assault Bike @ Max Calories
Rest 90 seconds between sets
*Score is total cals for assault or air dyne*
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester-Week 4-Day 2 Squat
1) Warm-Up of the following for Skill Work:
5 Sets of the following:
4 Depth Strict Handstand Push-Ups
15 GHD Sit-Ups
2) Clean and Jerk Clusters of the following:
1.1.1 @ 60%
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
1.1.1 @ 80%
3) High Bar Back Squat, 5 @ 70% x 4 sets, rest 2 minutes between sets.
4) Front Squat, 5 reps @ 80% x 4 sets, rest 2 minutes between sets.
5) Reverse Hyper, 50% of back squat, 12 reps x 3 sets, rest 1 minute.
6) Barbell Conditioning of the following: Opens Barbell Work
Complete the following for time of:
6 Rounds of the following:
5 Power Cleans @ 185/135 lbs touch n go unbroken
12/8 Cal Assault Bike(Sub 200 Meter Run Sprint, if no assault bike)(Keep watts high or consistent for all 6 sets)
Rest 2 minutes between sets
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