*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.
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2. 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!
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3. 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A. Strict Press, 6-8 reps x 3 sets, rest 1 minute between sets.
Use 60-65% of your best 1RM, last time we tested was October 25th, 2016 + January 31st, 2017(We did 7-9 reps last week)
B1. DB Seated Press on Bench, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. DB Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. Complete the following of:
6 Sets of the following
30 Seconds of Ball Slams
90 Seconds of Max Cal Row or Assault Bike or 20 Meter Shuttle Run(Set-Up Cones 20 Meters Apart)
Rest 60 seconds between sets
*Score max cals on row or assault bike or number of shuttle runs.*
B. Fitness Phase
Single Leg/Upper Body Pul/Core/Upper Body Pull+ Conditioning
A. Clean and Jerk Cluster, 1.1 x 3 sets @ 70-80% x 3 sets, rest 1 minute between sets.
Look at June 15th, 2017 for 1RM
B1. DB Single Leg RDL, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
B2. DB Powell Raiss, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
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Complete the following of:
6 Sets of the following
30 Seconds of Hang Power Cleans @ 115/75 lbs, 95/65 lbs
90 Seconds of Max Cal Row or Assault Bike or 20 Meter Shuttle Run(Set-Up Cones 20 Meters Apart)
Rest 60 seconds between sets
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat, 2 reps x 4 sets @ 75%, rest 1-2 minutes between sets.
B. Clean and Jerk of the following:
65% x 3 reps
70% x 3 reps
75% x 3 reps
80% x 3 reps
C. Overhead Squat of the following:
65% x 3 reps
70% x 3 reps
75% x 3 reps
80% x 3 reps
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D. Gymnastics Conditioning of the following:
Tabata of the following:
20 seconds on/10 seconds off x 8 sets of the following movements:
Hollow Holds
Muscle-Ups Bar or Ring
GHD Sit-Ups
So you will do hollow holds first, so you will do 20 seconds on/10 seconds off x 8 sets, then after 8 sets, rest 1 minute, move onto pull ups, and then onto ghd sit ups.
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E. Conditioning of the following:
3 Rounds for time of the following:
15 Box Jump Overs
30/25 Cal Assault Bike
15 Burpees
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