Monday 5.16.2016 + Vagabond Olympic Lifting Class @ 6:35 pm

Vagabond Olympic Lifting Class @ 6:35 pm. CLICK HERE FOR WORKOUT.

Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.

+

3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

TP

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3 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 Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning
A. Wide Stance Front Squat to Parallel Box, 2 reps x 8 sets @ 55%, rest 30 seconds between sets.
Get 1RM, from the following dates: January 8th + March 14th
B1. Russian Kettlebell Swings, 15-18 reps x 3 sets, rest 45 seconds between sets.
B2. Back Extensions, 10-12 reps x 3 sets, rest 45 seconds between sets.
+
C. 3 Sets of the following:
200 Meter Run
10-12 Box Jumps
30 Second Jump Rope
10-12 Ball Slams
200 Meter Run
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. High Bar Back Squat, 2 reps x 8 sets @ 55%, rest 30 seconds between sets.
B1. Russian Kettlebell Swings, 15-18 reps x 3 sets, rest 30 seconds between sets.
B2. Barbell Good Mornings, 8-10 reps x 3 sets, rest 30 seconds between sets.
+
C. 3 Sets of the following:
Row 250 Meters
10-12 Pull-Ups or Jumping Pull-Ups
30 Second Burpees
10-12 Thrusters @ 75/45 lbs
Row 250 Meters
Rest 90 seconds between sets
C. Competition Phase
Opens 2017 Prep Training
A. Every Minute on the Minute x 10 Minutes of Snatch @ ascending weight x 1 rep.
B. Every Minute on the Minute x 10 Minutes of Split Jerk @ ascending weight x 1 rep.
C. Back Squat, 5 reps x 4 sets, keep weight at same through all sets.
+
D. 3 Rounds for time of the following:
15 Deadlifts @ 135/95 lbs
Run 200 Meters
9 Hang Power Cleans @ 135/95 lbs
Run 200 Meters
6 Shoulder to Overhead @ 135/95 lbs
Run 200 Meters
Post Comments to Group Page.