Schedule for New Year Holiday Week
1. Monday, December 31st, 2018 New Year’s Eve: 530 open gym, 6 am, 715 am, 9 am, 12 pm, gym closes 1 pm
2. Tuesday, January 1st, 2019 New Year’s Day Day: 9 am to 2 pm Open Gym
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1. Vagabond Next Beginners Class on January 7th, 2018:
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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.
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 If You May!
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3-5 Minutes of the following:
20 Second Assault/Row
10 reps/each way Monster Band Walk
20 Second Plank Hold
10 reps/each way banded clam shells
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 5-7 reps x 3 sets, rest 1-2 minutes between sets.
Go up in weight from last week, we did 6-8 reps x 3 sets @ strict press
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B. Conditioning of the following of:
AMRAP 20 Minutes of the following:
15 Ball Slams
15 Goblet Squats
15 No Push-Up Burpees
15 Cal Row or 15 Cal Assault Bike or 100 Jump Rope Singles(Client Choice)
B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. Front Squat, 3-5 reps x 3 sets, rest 2 minutes between sets.
Keep these moderate and doable for all 5 repetitions.
Go up in weight from last week, we did 4-6 repetitions.
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B. Conditioning of the following of:
AMRAP 20 Minutes of the following:
16 DB Snatch Alternate(8/each arm)
15 Wall Balls
15 Burpees
15 Cal Row or 15 Cal Assault Bike or 100 Jump Rope Singles or 60 Double Unders)
C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + Long Aerobic Conditioning
A. Snatch(Week 12 of Program), 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 3 reps x 3 sets, rest as needed.
B. Clean and Jerk, 60% x 2 cleans + 1 jerk, 70% x 3 cleans + 1 jerk, 80% x 3 cleans + 1 jerk, 85% x 3 cleans + 1 jerk, rest as needed.
C. High Bar Back Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 4 reps x 2 sets, rest as needed between sets.
D. Push Jerk from Rack, 60% x 4 reps, 65% x 4 reps, 70% x 4 reps x 2 sets, rest as needed.
E1. Single Leg RDL Double Arm, 6 reps/each leg x 4 sets, rest 1 minute.
E2. Strict Parallet Handstand Holds, 25 seconfs, rest 10 seconds, 25 seconds x 4 sets, rest 1 minute.
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F. Complete the following on the Assault Bike of:
15 Minutes @ Low Effort
Rest 6 Minutes Walk
10 Minutes @ Low Effort
Done
Keep RPM low, for most women keep average RPM between 50-53 and Men between 53-55
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