"Monday 10.24.2016 + Vagabond Trunk or Treat + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
Gym Brief for Month of October
1. Vagabond Next Beginners Class on October 24th:
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 Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Option
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A1. Wide Stance Box Squat, 55%, 4 reps x 4 sets, rest 45 seconds.
Keep Box @ parallel for height for squats
A2. DB Row, 6-8 reps heavy x 4 sets, rest 45 seconds.
B. 2 Sets of the following @ Aerobic Hard Effort:
7 Minute AMRAP:
20 Second Assault Bike/Airdyne @ Hard Effort
12 Ball Slams
9 Sit-Ups
6 Squats /w Ball Slam
Rest 3 Minutes between sets
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A1. Power Snatch Cluster, 1.1(70%) x 4 sets, rest 60 seconds between sets.
Get 1RM for Power Snatch from September 26th
A2. Deadbug Variation, 10 reps/each side x 4 sets, rest 60 seconds between sets.
B. 2 Sets of the following @ Hard Aerobic Effort:
7 Minute AMRAP:
100 Meter Run
12 Kettlebell Swings(Russian Swings-Go heavier than what you do for American)
9 Box Jumps
6 Pull-Ups(Jumping Pull-Ups is a scaled option)
Rest 3 Minutes between sets
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 3 Squat-Hatch-Day 1
1) Power Clean x 1 rep + Squat Clean x 1 rep + Front Squat x 1 rep x 5 sets(70%-75% of 1RM Power Clean), rest as needed between sets.
2) Clean Pull Cluster, 1.1.1 x 3 sets @ 95%
3) High Bar Back Squat, 8 reps x 65%, 8 reps x 70%, 6 reps x 80%, 6 reps x 85%, rest 2-3 minutes between sets.
4) Front Squat, 70% x 3 reps x 3 sets, rest 2 minutes between sets.
5) Stamina IGT Training
Complete the following of:
4 Sets of the following:
4 Bar-Muscle-Ups
8 Power Clean + Jerk @ 155 lbs/105 lbs
12 Toes to Bar
50 Double Unders
Rest as long as it takes you, 1:1 interval
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