"Friday 6.9.2017"

*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!


I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
20 Second Airdyne/Assault
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 1 rep x 5 sets @ 90% of 1RM, rest 1 minute.
People can scale to Trap Bar Deadlift or Use Wooden Plates to raise height of barbell set up position
B1. Deadbug Variation, 10 reps/each side x 3 sets, rest 1 minute.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
C. AMRAP 15 Minutes of the following:
Run 100 Meters
8 Burpee Plate Jumps
12 Goblet Squats
Run 200 Meters
4 Burpee Plate Jumps
8 Goblet Squats
B. Fitness Phase
Bending Posterior/PC/Core + Conditioning
A1. Overhead Walking Lunges with Barbell @ 11×1, 5 reps/each leg x 3 sets, rest 1 minute.(Keep weight moderate)
Those who cannot do Overhead Walking Lunges, or choose not to, you can perform Goblet Rack Position Walking Lunges, 8-10 reps/each leg x 3 sets
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
A3. DB Single Leg RDL, 8-10 reps/each leg x 3 sets, rest 1 minute.
You can hold two dumbbells in position, and perform single RDL
B. AMRAP 15 Minutes of the following:
Run 100 Meters
8 Toes to Bar or Knees to Elbows/Chest
12 Wall Balls
Run 200 Meters
4 Toes to Bar
8 Wall Balls
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Front Squat Wide Stance to Box, 2 reps x 10 sets @ 50% of best 1RM, rest 30 seconds between sets.
B. Clean and Jerk, 3 reps x 3 sets @ 60%, 3 reps x 2 sets @ 75%, 3 reps x 1 set @ 80%
C. Overhead Squats, 75%, 2 reps x 4 sets, rest 1-2 minutes between sets.
D1. Reverse Hyper, 10 reps x 3 sets @ heavy weight, rest 1 minute.
D2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
10 Sets of the following:
200 Meter Run
8 Chest to Bar Pull-Ups
40 Double Unders
Rest 45 seconds between sets
Keep same time domain thru set 1 thru set 10, if you are not keeping same time domain, increase your rest time.
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