"Monday 4.18.2016 + Vagabond Beginners Class Starts on Monday, April 25th"

Regular Scheduled Classes for Monday, April 18th Patriots Day

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Olympic Lifting, 735 pm

Gym Brief for the Week

1. Vagabond Next Beginners Class on April 25th:
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. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th

Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/register.php?id=6003

This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
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3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Mark W

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning
A. Sumo Deadlift, work to heavy set of 1, 8 minute time limit.
B1. Back Extensions Weighted, 10-12 reps x 3 sets, rest 30 seconds.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
B3. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 30 seconds.
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C. 3 Sets of the following:
20 Second Burpee
30 Second Kettlebell Swing
40 Second Airdyne/Assault Sprint
Rest 2 Minutes between sets
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Power Clean Cluster, 55%, 1.1.1 x 3 sets, rest 45 seconds between sets.
B1. Barbell Good Mornings, 8 reps x 3 sets, rest 30 seconds between sets.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
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C. 3 Sets of the following:
20 Second Box Jumps or Step-Ups
30 Second Hang Power Clean
40 Second Lateral Burpees
Rest 2 Minutes between sets
C. Competition Phase
Max Effort Lower Body Variation + Barbell Conditioning
I. Vagabond Regionals 2016 Training + Vagabond Opens 2017 Training
A. Squat Clean and Jerk, 1 rep every 90 seconds x 6 sets, start @ 50%, and add 5-10% every 90 seconds.
B. Low Box Front Squat against bands(same bands you use for box squats), wide stance, 3 reps 3 sets, work to heavy set of 3, and then 3 attempts at 1 rep max. 16 inch box(red box)
C1. Safety Bar Good Mornings, 8 reps x 3 sets, rest 60 seconds, make these light.
C2. Straight Leg Weighted Sit-Ups, 10-12 reps x 3 sets, rest 60 seconds.
C3. Banded Leg Curls, 25 reps x 3 sets, rest 60 seconds.
C4. Banded Pull Aparts, 25 reps x 3 sets, rest 60 seconds.
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D. Barbell Conditioning:
15-12-9-6-3 of the following:
Hang Power Cleans @ 185/135 lbs, rest 45 seconds between sets after completed all repetitions of each set
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E. 3 Rounds for time of the following:
6 Thrusters @ 125 lbs/85 lbs
9 Lateral Burpees
12 Chest to Bar Pull-Ups
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