"Friday 8.25.2017 + Release of Vagabond Internal Competition Workout 3"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
3. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or scaled push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior/Press/Core/Upper Body + Conditioning
A. Sumo Deadlift, 2 reps x 8 sets @ 60% of best deadlift, rest 30 seconds between sets.
B1. Banded Leg Curls, 20 reps x 2 sets, rest 30 seconds.
B2. Tall Kneeling Press, 8 reps/each way x 2 sets, rest 45 seconds between sets.
Hold each rep for 3 second iso hold
C. 5 Sets of the following:
21 Ball Slams
50 Single Unders(35 Double Underrs)
9 No Push-Up Burpees
Rest 60 seconds between sets
B. Fitness Phase
Olympic Lifting Base + Upper Body Pull/Upper Body Push/Upper Body Pull Assistance + Conditioning
A. Front Squat @ 60%, 3 reps x 5 sets, rest 45 seconds between sets.
B1. DB Row Heavy, 5 reps/each arm x 3 sets, rest 1 minute.
B2. DB Walking Lunges, 5 reps heavy/each leg x 3 sets, rest 1 minute.
C. 5 Sets of the following:
21 KBS Russian @ 53/35 lbs
12 Goblet Squats @ KB Weight
9 Pull-Ups(Sub Jumping Pull-Ups)
Rest 60 seconds between sets
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Mid Thigh Power Clean, pause 1 second @ mid thigh, 3 reps x 3 sets @ 65%, rest as needed.
B. Back Squat, 75% x 5 reps x 3 sets, rest 1-2 minutes between sets.
C. Clean Pull, 3 reps x 3 sets @ 80%, rest 1 minute.
D. On the Minute, Every Minute x 8 Minutes of the following:
3 Muscle-Ups
E. Complete the following of:
8 Sets of the following:
Run 100 Meters
5 Hang Power Cleans @ 135/95 lbs
Run 100 Meters
50 Meter Sled Push @ unweighted(To the grass and back)
Rest 2 minutes between sets
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