Vagabond Olympic Lifting Class on Monday, October 16th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on November 6th, 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.
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2. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
Go Heavier than you have in the past with this movement, before we have done 8 reps or more on each leg, this is only being 6 reps/each
A2. DB Lat Pull-Overs, 10-12 reps x 3 sets, rest 45 seconds.
If this is to difficult of a set up, person can perform Lat Pull Downs, 10-12 reps x 3 sets
A3. DB Curls, 8-10 reps @ 2 second lowering phase x 3 sets, rest 45 seconds between sets.
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B. 6 Sets of the following:
2 Minutes on the Clock:
5 Burpees
100 Meter Run
AMRAP Assault Bike/Airdyne Calories Remaining Time
Rest 1 Minute between sets
*Cals on rower is total score*
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 1 rep heavy x 3 sets, rest 1 minute between sets.
A2. DB Row, 8-10 reps/each arm x 3 sets, rest 1 minute between sets.
A3. Standing Pallof Press, 8 reps/each arm x 3 sets, rest 1 minute between sets.
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B. 6 Sets of the following:
2 Minutes on the Clock:
7 Hang Squat Cleans @ 135/95, 115/75, 95/65 lbs
100 Meter Run
AMRAP Burpees in Remaining Time
Rest 1 Minute between sets
Score is total amount of burpees
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat of the following:
3 reps @ 75%
3 reps @ 80%
2 reps @ 85%
2 reps @ 90%
B. Squat Snatch of the following:
On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 3 Reps @ 65%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 85%
Minute 4: Rest
C1. Barbell RDL, 8-10 reps @ moderate weight x 3 sets, rest 1 minute.
C2. Strict Handstand Push-Ups Depth, 3-5 reps x 3 sets, rest 1 minute.
C3. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
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D. “Vagabond Gone Bad”
3 Rounds for Repetitions of the following:
1 Minute of Burpees
1 Minute of Wall Balls
1 Minute of Box Jumps @ 24/20 inches
1 Minute Row
1 Minute Double Unders
Rest 3 Minutes between sets
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