"Friday 9.1.2017"

*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!
4. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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
Lower Body Squatting + Conditioning
A. High Bar Back Squat or High Bar Box Squat, work to a heavy single, 12 minute time limit.
Last time we tested 1RM was on August 15th, 2016
B. Testing Workout for Next Phase of Training:
4 Rounds for time of the following:
200 Meter Row
12 Burpees
200 Meter Row
15 KBS Russian
B. Fitness Phase
Olympic Lifting Base + Conditioning
A. Power Snatch or Squat Snatch, 1 rep x 6 sets @ 85%, rest as needed between sets.
B. Testing Workout for Next Phase of Training:
3 Rounds for time of the following:
20/15 Cal Assault Bike(25/20 Cal Airdyne)
15 Burpees
400 Meter Run
10 Hang Power Cleans @ 115/75, 95/65 lbs, 75/55 lbs
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Power Clean,75%, 1.1.1 x 4 sets, rest 1-2 mintues between sets.
B. Back Squat, 80% x 4 reps x 5 sets, rest 1-2 minutes between sets.
C. Clean Deadlift, 3 reps x 3 sets @ 80%, rest 1 minute.
D. 20 Minutes on the Clock @ Steady, Smooth Pace of the following:
200 Meter Run
15 Wall Balls
200 Meter Row
15 Burpees
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