"Friday 4.7.2017"

*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.
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2. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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3. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

Hannah Montana

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
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A1. Sumo Deadlift, 3-4 reps x 3 sets, rest 1 minute between sets. Use 75-85% of 1RM.
Compare to October 14th, 2016 + December 1st, 2016
A2. Side Bridges, 30 seconds/each side x 3 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
21/16 Cal Assault Bike(25/20 Cal Airdyne)
15 Pull-Ups(Sub Jumping Pull-Ups)
9 Kettlebell Swings
B. Fitness Phase
Oly Based + Conditioning
A1. High Bar Back Squats, 3 reps x 4 sets, rest 1 minute between sets.
Use 80% of 1RM: February 17th
A2. Deadbug Variation, 10-12 reps/each leg x 4 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
25/20 Cal Row
15 Pull-Ups
9 Kettlebell Swings
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Parallel Wide Stance Box Squat, 3 reps x 8 sets @ 55% of 1RM(You May Use Bands for accommodating resistance), rest 30 seconds between sets.
Keep Tension in the bottom, wide stance, send hips back.
B. Clean Pull Cluster, 100%, 1.1.1 reps x 4 sets, rest 2 minutes or more between sets.
C1. Reverse Hyper, 10 reps @ 50% of back squat x 3 sets, rest 1 minute.
C2. Seated Box Jumps, 4-5 reps x 3 sets, rest 1 minute.
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D. For Time of the following:
“Running Grace”
10 Clean and Jerks @ 135/95 lbs
Run 400 Meters
10 Cleans and Jerks @ 135/95 lbs
Run 400 Meters
10 Clean and Jerks @ 135/95 lbs
Run 400 Meters
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