Vagabond of the Month for May: Robin Taylor.
“Kevin, Jay, Heather, Andrew, Ray, John & Melissa. I am fortunate to have a job that involves weekly travel, I have worked out at many CF gyms. I have yet to find one that provides the types of workouts that Kevin provides us. Kevin’s programming is special!! Its very reassuring to have coaches that have the training and understanding about the needs of the clients. I have limitations resulting from breast cancer and our coaches are always there to keep me honest while pushing me to be better. I can say I have never been in better cardiovascular shape.”
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Vagabond Olympic Lifting Class on Monday, June 5th @ 6:35 pm. CLICK HERE FOR WORKOUT.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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 Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Walking Lunges @ 11×1, 6 reps/each leg heavy x 3 sets, rest 45 seconds.
A2. Strict Anyway Grip Pull-Ups, 6-8 reps x 3 sets(You can break these up or cluster them), rest 45 seconds.
People can scale/modify to Negative Pull-Ups, 4-5 reps x 3 sets or Lat Pull-Down, 8-10 reps x 3 sets
A3. DB Curls, 8-10 reps @ 30×1 x 3 sets, rest 45 seconds.
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B. 7 Sets of the following:
25 Second Ball Slam or DB Box Step-Ups-Client Chooses Option
5 second transition
25 Second Russian KBS
5 second transition
30 Second Assault/Airdyne
Rest 60 seconds between sets
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Clean and Jerk, on the minute, every minute x 8 minutes of the following:
2 Clean and Jerks @ 60-70% of best 1RM
B1. Banded Leg Curls, 15 reps x 3 sets, rest 45 seconds.
B2. Barbell Good Mornings, 8-10 reps x 3 sets, rest 45 seconds.
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C. 7 Sets of the following:
25 Second Hang Power Cleans @ 115/75 lbs, 95/65 lbs(People can perform ground power cleans @ 115/75 lbs, 95/65 lbs)
5 second transition
25 Second Back Rack In-Place Lunges(Place Barbell in Back Squat Postion + Perform Lunges
5 second transition
30 Second Lateral Burpee
Rest 60 seconds between sets
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat, 65% x 3 reps, 70% x 3 reps, 80% x 2 reps, 85% x 2 reps, 90% x 1 rep
B. Snatch, 3 reps x 3 sets @ 60%, 3 reps x 2 sets @ 75%, 3 reps x 1 set @ 80%
C. Snatch Pull, 3 reps x 5 sets @ 90%, rest 1 minute between sets.
D. Snatch Grip Push Press, 3 reps x 5 sets, rest 1 minute between sets.
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E. “Running Grace”
For Time of the following:
3 Rounds of the following:
Run 400 Meters
10 Clean and Jerks @ 155/105 lbs
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