"Friday 4.8.2016 + Vagabond Schedule for the Weekend"

*Vagabond Schedule for the Weekend*

1. Saturday, April 9th, 2016: 9:00 am Lifestyle/Fitness Phase Workout

2. Saturday, April 9th, 2016: 10:00 am Competition Phase Workout

3. Sunday, April 10th: Open Gym 9:00 am to 11:00 am

4. Sunday, April 10th: Gymnastics 9:00 am Class


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. Vagabond Circuit Training Class Starts on Sunday, April 17th

The Spring Edition of the Vagabond Circuit Training is back and ready to go. Please see Kevin for sign up and to reserve your spot today. The class runs every Sunday @ 8:00 am for 8 weeks at only $100 for current Vagabond Members. Join this high intense, aerobic based workout system with your fellow Vagabonds every Sunday for 8 weeks and get a great workout in to finish off your weekend!


3. 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.
4. 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:
Run 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. Push Press Heavy, 8 minute time limit, work to a heavy set of 2 rep.
B1. DB Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. DB Traditional Curls, 10-12 reps x 3 sets, rest 60 seconds between sets.
C. 16 Minutes on the Clock:
100 Meter DB Farmer’s Walk
30 Second Plank Hold
250 Meter Row
30 Second Plank Hold
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Power Clean, 65%, 1.1.1 clusters x 3 sets, rest 45 seconds between sets.
B1. DB Farmers Walk Heavy, 45 seconds x 3 sets, rest 45 seconds between sets.
B2. Barbell Bent Over Row, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 16 Minutes on the Clock:
15/12 Calorie Airdyne or 10/8 Calorie Assault Bike
8 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
15 Wall Balls
30 Double Unders or 60 Single Unders
C. Competition Phase
I. Vagabond Regionals Training Team
Dynamic Effort Lower Body + Gymnastics Prep Skill Work + Individual Cycle Training
A. 3 Sets of the following:
A1. Strict Deficit Handstand Push-Ups(2 plates), 4-6 reps, rest 30 seconds
A2. Bar Muscle-Ups, 4 reps, rest 30 seconds.
A3. 50 Double Unders, rest 60 seconds.
B. Wide Stance Sumo Box Squat against bands, 2 reps x 10 sets @ 45%, every 45 seconds
Monster Orange Band Men/Green Band Women
C. Speed Pull Deadlifts against band, 1 rep x 8 sets @ 65%, rest 30 seconds between sets.(Blue Monster Band)
D. Seated Box Jumps, accumulate 25 jumps in total.
E. Reverse Hypers, 3 reps x 15 sets, rest 60 seconds.
Use same weight as monday
F. Barbell Cyclical Work:
On the Minute Every Minute of the following:
Minute 1: 10 Power Snatches @ 115/75 lbs
Minute 2: Rest
Minute 3: 8 Power Snatches @ 135/95 lbs
Minute 4: Rest
Minute 5: 6 Power Snatches @ 155/110 lbs
Minute 6: Rest
Minute 7: 4 Power Snatches @ 175 lbs/125 lbs
Minute 8: Done
G. Gymnastics Based Fatigue Training:
3 Rounds of the following:
6 Hang Power Cleans @ 155/110 lbs
4 Muscle-Ups
6 Hang Power Cleans @ 155/110 lbs
2 Rope Climbs
12 Burpees
II. Vagabond Opens 2017 Training:
A. Back Squat to Box Parallel, 2 reps x 10 sets @ 60%, rest 30 seconds between sets.
B1. Reverse Hypers, 15 reps x 3 sets, rest 45 seconds between sets.
B2. Russian Kettlebell Swings, 15 reps x 3 sets, rest 45 seconds between sets.
B3. Weighted Straight Leg Sit-Ups, 15 reps x 3 sets, rest 45 seconds between sets.
C. AMRAP 22 Minutes of the following:
12 Wall Balls
12 Burpees
40 Double Unders
*Rest 30 seconds between sets*
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