"Friday 6.30.2017"

Schedule for Holiday Week
1. Monday, July 3rd, 2017: 530 am, 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm
2. Tuesday, July 4th, 2017: 9:00 am Partner Holiday Independence Day Annual Workout
*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!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
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 Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A1. Barbell Good Mornings @ Moderate Weight, 8-10 reps x 3 sets, rest 45 seconds between sets.
People can sub DB Single Leg RDL, 8 reps/each leg x 3 sets
A2. DB Row, 10-12 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
B. Complete the following of:
25-20-15-10-5 of the following:
Cal Row
After every set complete the following of:
5 Burpees
10 Air Squats
15 Russian KBS
*So you complete 25 cal row, then perform 5, 10,15, and then back to 20 cal row, and then 5, 10, 15, and so on.*
B. Fitness Phase
Single Leg/Upper Body Pul/Core/Upper Body Pull+ Conditioning
A. Push Jerk or Split Jerk, build to heavy single or go by feeling, 15 minute time limit for duration.
B. Complete the following of:
3 Rounds of the following:
Run 400 Meters
15 Toes to Bar or Knee Raises
Run 200 Meters
8 Clean and Jerks @ 135/95 lbs, 115/75 lbs
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat, 3 reps x 3 sets @ 70%, rest 1-2 minutes between sets.
B. Clean and Jerk, 1.1.1 x 3 sets @ 70%, rest 1-2 minutes between sets.
C. Overhead Squats of the following:
70% x 3 reps
80% x 3 reps
85% x 2 reps
90% x 2 reps
D. Gymnastics Conditioning of the following:
Every Minute on the Minute x 8 Minutes of the following:
3-5 Bar Muscle-Ups
E. For Time of the following:
30 Cal Row
20 Burpees
30 Power Snatch @ 95/65 lbs
20 Burpees
30 Chest to Bar Pull-Ups
20 Burpees
30 Box Jump-Overs
20 Burpees
30 Cal Row
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