*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 TRX Class Starts on Sunday, April 30th, 2017 for 8 am class:
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.
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3. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! 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 and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th 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.

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
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Strength and Conditioning
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull/Core+ + Short Conditioning
A1. DB Walking Lunges, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds.
A3. Plank Holds, 45 seconds total x 3 sets, rest 45 seconds.
A4. DB Powell Raises, 8 reps/each side x 3 sets, rest 45 seconds.
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B. 4 Sets of the following:
3 Minute AMRAP of:
5 Goblet Squats
20 Jump Rope Singles
8 KBS Russian
Rest 45 seconds between sets
B. Fitness Phase
Single Leg/Upper Body Push/Core/Upper Body Push+ Short Conditioning Lactate
A1. DB Split Squats, 8 reps/each leg x 3 sets, rest 45 seconds.
Goal would be 25-30% of your bodyweight for 8 reps on each , if you can.
A2. DB Floor Press, 12-15 reps x 3 sets, rest 45 seconds.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
A4. DB External Rotations, 8 reps/each side x 3 sets, rest 45 seconds.
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B. 4 Sets of the following:
3 Minute AMRAP of:
8 Wall Balls
20 Double Unders(30 Single Unders)
4 Hang Power Cleans @ 95/65 lbs
Rest 45 seconds between sets
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. Front Squat, work to a heavy set of 2 rep, 12 minute time limit, no more than 3-4 working sets, keep low volume.
B. Power Clean(2 reps) + Front Squat(1 rep) x 5 sets, rest 1-2 minutes between sets.
Use 70-80% of your best clean
C. Clean Pull, 90% x 5 reps x 3 sets, 95% x 5 reps x 2 sets, rest as needed between sets.
Use straps for this movement to save wrists and foreaerms.
D1. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
D2. Reverse Hyper, 10 reps @ heavy weight x 3 sets, rest 1 minute.
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E. Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 10 Overhead Squats @ 75/45 lbs + 5 Chest to Bar Pull-Ups
Even Minute: 30 Second Assault Bike @ Men 400 watts or more/Women @ 250 watts or more
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Rest 5 Minutes
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Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 5 Power Cleans @ 135/95 lbs + 8 Toes to Bar
Even Minute: 30 Second Assault Bike @ Men 400 watts or more/Women @ 250 watts or more
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