"Friday, 4.22.2016"

Schedule for the Weekend

1. Saturday, April 23rd, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 23rd, 2016: 10:00 am Competition Phase Class

3. Sunday, April 24th, 2016: 8:00 am Vagabond Circuit Training Class

4. Sunday, April 24th, 2016: 9:00 am Vagabond Gymnastics Class

5. Sunday, April 2th, 2016: 9:00 am to 11:00 am Open Gym


Gym Brief for the Week

1. Vagabond Next Beginners Class on April 25th:
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. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th

Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/register.php?id=6003

This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.


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:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/Upper Body Pull + Conditioning
A. Every Minute on the Minute x 12 Minutes of the following:
Minute 1: DB Farmer’s Walk x 30 Seconds(20 Feet Distance Up and Back)
Minute 2: 12 Push-Ups or 8 Box Push-Ups
Minute 3: 6-8 Strict Pull-Ups or 8-10 Ring Rows
B. For Time of the following:
500 Meter Row
25 Kettlebell Swings
25 Goblet Squats
400 Meter Run
25 Kettlebell Swings
25 Goblet Squats
500 Meter Row
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Power Snatch(1.1 Cluster) + Overhead Squat(1 rep) @ 50-60% x 3 sets, rest as needed between sets.
B1. Weighted Side Bridges, 20seconds as heavy as possible/each side with perfect form x 3 sets, rest 45 seconds between sets.
B2. DB Row Moderate, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
C. 4 Rounds for time of the following:
Run 400 Meters
15 Front Squats @ 115/75 lbs, 95/65 lbs
C. Competition Phase
I. Vagabond Regionals Training 2016
Dynamic Effort Lower Body + Gymnastics Prep Skill Work + Individual Cycle Training
A. Power Snatch below knee, 1.1.1 x 3 sets @ 75%, pause below knee for 2 seconds, rest 90 seconds between sets.
B. Power Clean below knee, 1.1.1 x 3 sets @ 75%, rest 90 seconds between sets.
C. Wide Stance Front Squat against band, 2 reps x 10 sets @ 50%, every 45 seconds.
D1. Seated Box Jumps with weight vest(30/20 lbs),6 reps x 3 sets, rest 30 seconds.
D2. Reverse Hypers, 15 reps x 3 sets @ 50%, rest 30 seconds.
E. 3 Sets of the following:
A1. 10 Fast Chest to Bar Pull-Ups, rest 15 seconds
A2. Triple Unders, 15 reps or attempts, rest 30 seconds.
A3. 6-10 Strict Handstand Push-Ups, rest 60 seconds.
G. Complete the following for time of:
1 Round of:
100 Double Unders
10 Power Snatches @ 135/95 lbs
5 Muscle-Ups
2 Rounds of:
50 Double Unders
8 Power Snatches @ 115/75 lbs
4 Muscle-Ups
3 Rounds of:
25 Double Unders
6 Power Snatches @ 96/65 lbs
3 Muscle-Ups
II. Vagabond Opens Training 2017
A. Front Squat, build to heavy set of 3.
B1. Reverse Hypers, 15 reps x 3 sets, rest 45 seconds between sets.
B2. DB Split Squats, 8/each leg x 3 sets, rest 45 seconds between sets.
B3. Straight Leg Weighted Sit Ups, 15 reps x 3 sets, rest 45 seconds between sets.
C. 3 Rounds for time of the following:
100 Double Unders
15 Power Snatches @ 75/55 lbs
5 Muscle-Ups
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