"MAPS Multi-Day"(3.27.2012)
Dave getting after some Burpees!!!
*Vagabond Olympic Lifting Class on Tuesday, March 27th @ 6:35 pm. Click HERE to see Strength Workout for Oly Class.*
*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*
We will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.
*Vagabond No Grain Challenge*
The Vagabond No Grain Challenge will be making an appearance once again at Vagabond. We will be giving out details, and more information as the time comes around, but we are looking at mid April to be the time we start the Challenge. For all newcomers, who want to lose weight, slim down, and perform better in the gym, this is the challenge to do. We had a huge success rate from our last grain challenge, and we gave our some great prizes. This time the No Grain Challenge will last 50 days, so we can prepare for the summer ahead, and shed some of those unwanted lbs. Not only is this made for weight loss, but we are also trying to build community, and also give you guys a new perspective on how to live this type of lifestyle. The rules are easy and simple, DO NOT EAT GRAINS FOR 50 DAYS! Wait 50 days, and see the results!
Email the following contact to save your spot!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*thoracic ext., scap. retraction, hip mobility
+
2 rounds of
kb swing to eye level x 5
GHD Sit up x 5
push up x 5
+
Row 500 meters @ moderate pace @ Zone 1
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 Sets of the following:
30 seconds of Step Down Box Jumps
Rest 30 seconds
30 seconds of Sumo Dead High Pulls @ light, moderate weight
Rest 30 seconds
30 Seconds of Single Unders/Double Unders
Rest 30 seconds
B. Competition Phase:
A. 3 Sets of the following @ 90% of:
10 Power Cleans @ 135 lbs/95 lbs
Airdyne x 15 seconds
*Rest 3 Times the Work*
*Rest 10:00 Minutes or More Between Section A and Section B*
B. 2 Sets of the following @ 97% of:
AMRAP 2 Minutes of:
5 Front Squats @ 135 lbs/95 lbs
5 Burpees
40 Meter Shuttle Runs(Up and Back Twice in the Gym)
*Rest 6:00 Minutes between sets*
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