"Friday 6.23.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!


4. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

K Morgis

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A1. Strict Anyway Pull-Ups, 8-10 reps total x 3 sets, rest 1 minute.
People can modify to Negative Pull-Ups, 4-5 reps total or Lat Pull-Downs, 10-12 reps x 3 sets
A2. Side Bridge, 25 seconds/each side x 3 sets, rest 1 minute.
A3. Unilateral Farmer’s Walk, 50 meters KB/DB in right hand/50 Meters KB/DB in left hand(total 100 meters of walking) x 3 sets, rest 1 minute. To the corner of parking lot and back is one set.
B. Complete the following of
40/30 Cal Assault Bike(50/40 Cal Airdyne)(Run 800 meter if want)
Rest as long as it takes you
50 Wall Balls or Goblet Squats
Rest as long as it takes you
40/30 Cal Assault Bike(50/40 Cal Airdyne)(Run 800 meter if you want
B. Fitness Phase
Single Leg/Upper Body Pul/Core/Upper Body Pull+ Conditioning
A. Clean and Jerk Cluster, 1.1.1 x 3 sets @ 60-70%, rest as needed between sets.
Look at June 15th, 2017 for 1RM
B1. Weighted Strict Pull-Up Cluster, 1.1.1 x 3 sets, rest 1 minute.
People can modify to weighted negative pull ups or unweighted negative pull ups, 3-5 reps or Lat Pull-Downs, 10-12 reps
B2. DB External Rotations, 8-10 reps/each arm x 3 sets, rest 1 minute.
C. Complete the following of
750 Meter Row(Run 800 meter if want)
Rest as long as it takes you
50 Hang Power Cleans @ 115/75 lbs
Rest as long as it takes you
750 Meter Row(Run 800 meter if want)
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat of the following:
70% x 3 reps, 75% x 3 reps, 80% x 3 reps, 85%x 2 reps, 90% x 1 rep, rest as needed between sets.
B. Clean and Jerk of the following:
65% x.1.1
75% x 1.1
80% x 1
85% x 1
65% x
C. Overhead Squats of the following:
60% x 3 reps
70% x 3 reps
80% x 3 reps
D. Gymnastics Conditioning of the following:
Every Minute on the Minute x
Odd Minute: 3-5 Bar Muscle-Ups + 20 Double Unders
Even Minute: 1 Rope Climb + 8 Repetitive Box Jumps @ 24/20 inches
E. “Landed Jackie”
For Time of the following:
3 Sets of the following:
Run 400 Meters
20 Pull-Ups
20 Power Cleans @ 95/65 lbs
Rest 1:1 Interval—Keep same power output, do not come out crazy hard, focus on pacing, and keeping all 3 sets the same power output and time
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