"Monday 10.30.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, October 30th @ 6:35 pm. CLICK HERE FOR WORKOUT.

+

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.
+
2. 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!

+

3. Vagabond Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.

Jac Smile

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option-Open The Hips-90 Degree Quad Stretch, etc…
+
2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Strict Pronated Pull-Ups, 6-10 reps total x 3 sets, rest 45 seconds.
Sub Movement: Lat Pull-Downs, 10-12 reps or Negative Pull-Ups, 4-5 reps
A3. Trap 3 Raise DB, 8-10 reps/each arm x 3 sets, rest 45 seconds.
+
B. 6 Sets of the following @ High Effort of:
90 Seconds of the following:
12 Russian KBS
12 Ball Slams
Remaining time, AMRAP Assault/Airdyne Bike
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Front Squat, 4 reps x 4 sets, rest 1 minute between sets.
Use between 65-75% for your sets
B1. Goblet Hold Box Step-Ups, 8 reps/each leg x 2 sets, rest 45 seconds between sets.
B2. Back Extensions, 10-12 reps @ 1 second pause @ top x 2 sets, rest 45 seconds between sets.
+
C. 6 Sets of the following @ High Effort of:
90 Seconds of the following:
12 Kettlebell Swings
12 Wall Balls
Remaining time, AMRAP Cal Row
Rest 90 seconds between sets
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat of the following:
2 reps @ 75%
2 reps @ 82%
2 reps @ 84%
1 rep @ 88%
1 rep @ 90%
B. Snatch Balance:
On the Minute, Every Minute x 8 Minutes of the following:
Minute 1: 2 reps @ 75% of best snatch
Minute 2: 1 rep @ 90% of best snatch
C. Ring Muscle-Ups of the following:
Every Minute on the Minute x 8 Minutes of the following:
Unbroken Muscle-Ups of 3-4 repetitions(If this is too much, then do clusters of 1.1.1 and work form and technique)
+
D. Stamina IGT Training of the following:
On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: 5 Power Snatches @ 135/95, 115/75 lbs
Minute 2: 8 Toes to Bar + 8 Lateral Burpees
Minute 3: 45 Second Shuttle Run(10 meter shuttle)
Minute 4: 8 Pull-Ups + 20 Double Unders
Post Comments to Group Page.