"Jumping Bonanza"(1.23.2012)

Scott aka Shotzy getting after his Swings...

*Vagabond Olympic Lifting Class on Tuesday, January 24th @ 6:35 pm… Put this in your schedule and work with Coach John on improving on your lifts.*

Kelley and Erin fresh off the On Ramp Program... Coming off the On Ramp Program prepares you for group classes, and gives you the right direction to being successful within Group Classes.

On Ramp
Feb. 6th will be the next On Ramp Session(Beginners Class).  This course will run at 10 am, 11 am, or 730 pm every Monday, Tuesday, and Thursday for two weeks.  The first step to register for this is to call and set up a 30 minute assessment.  This assessment will help us get to know you and choose the best path for your journey to begin.  Don’t miss out on the best fitness program around, call or email us today to get signed up!

I. Dynamic and Mobility Specific Prep Warm-Up:

Coaches choice – 15 minutes
Fitness Phase perform the following:
A. Spend 15 minutes working on a new skill or review a movement that you need work with. Keep all volume low and all weight light – HAVE FUN.
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. 5 Rounds for time of:
20 Wall Balls
10 Jumping Pull-Ups
5 Push Press @ 95/65, 75/45
15 Ball Slams
B. Competition Phase:
A. Hang Power Clean, build to a tough single, few sets
B. Hang Power Clean @ 75%, every 20 seconds x 6 minutes
C. Front Squats, 10 sets of 3 @ 60%, rest 45 seconds
D. L-Pull-Ups, 1-5-1, not for time
Post Results to Comments.