Vagabond Olympic Lifting Class on Monday, October 23rd @ 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 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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3. 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-Posterior Focus-Hamstring Stretch
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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. Single Leg RDL(KB in one hand), 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each side x 3 sets, rest 45 seconds.
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B. 3 Sets of the following @ High Aerobic Effort:
50 Single Unders(25 Double Unders)
25 Goblet Squats or Wall Balls
50 Single Unders(25 Double Unders)
15 DB Hang Power Cleans
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. High Bar Back Squat, build to a heavy single, 10 minute time limit.
This does not have to be a 1 rep max, feel it out, and see how you feel, and go from there.
Last Tested 1RM: February 17th, 2017
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Good Mornings, 20 reps x 2 sets, rest 45 seconds between sets.
People can use red or blue bands for banded good mornings
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C. Tested Workout of the following:
Completed on May 23rd, 2017
“Helen”
3 Rounds for time of the following:
400 Meter Run
21 American KBS(If you need to do Russian kbs, then perform this movement)
12 Pull-Ups(Jumping Pull-Ups to Modify)
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat of the following:
2 reps @ 80%
2 reps @ 82%
2 reps @ 84%
2 reps @ 86%
2 reps @ 88%
B. Power Snatch of the following:
2 reps @ 50%
2 reps @ 55%
2 reps @ 60%
1 rep @ 70%
1 rep @ 80%
1 rep @ 90%
C1. Reverse Hype, 10 reps @ heavyweight x 3 sets, rest 1 minute.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
C3. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
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D. Stamina IGT Training of the following:
4 Sets of the following:
3-5 Bar Muscle-Ups
6 Power Snatches @ 135/95 lbs, 115/85 lbs
8 Toes to Bar
12 Lateral Burpees
50 Double Unders
Rest 1:1 Interval between sets
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