"Monday 8.14.2017 + VBC Olympic Lifting Class @ 6:35 pm Every Monday"

Vagabond Olympic Lifting Class on Monday, August 14th @ 6:35 pm. CLICK HERE FOR WORKOUT.


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
2 Sets of the following of Coach Run Warm-Up:
20 Seconds of Banded Pull-Aparts
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
A2. Barbell RDL, 8 reps @ moderate weight x 3 sets, rest 45 seconds between sets,
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
B. 12 Minutes of the following on the clock:
30 Second Assault/Airdyne @ 80%
8 No Push-Up Burpees
30 Second Jump Rope
8 Walking Lunges(4/each side)
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 7-9 reps x 3 sets, rest 1 minute.
Goal is to hit 7-9 reps for all sets, but if you hit 8 or 9 reps, do not go up weight next set, stay at same weight.
A2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
A3. Deadbug Variation Pressing Against Wall, 10 reps/each leg x 3 sets, rest 1 minute.
B. 12 Minutes of the following on the clock:
30 Second Row @ 80%
8 Pull-Ups(Scale up to Chest to Bar Pull-Ups x 8 reps)
30 Second Burpees
8 Power Cleans @ 135/95, 115/75 lbs
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Overhead Squat, build to a heavy single, 12 minute time limit.
Rep Scheme: 10 reps, 8 reps, 6 reps, 4 reps, 2 reps, 1 rep heavy
B. Snatch of the following: Power or Squat
70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, 90% x 1 rep
C. Snatch Pull, 2 reps x 4 sets @ 110%, rest 1 minute between sets.
D. Gymnastics Conditioning Benchmark Training:
3 Sets of the following:
Row 250 Meters
20 Toes to Bar
Row 250 Meters
5-8 Bar Muscle-Ups
Rest 1:1 Interval between sets
E. 3 Sets of the following:
Run 400 Meters
15 Overhead Squats @ 95/65 lbs
50 Double Unders
Rest 1:1 Interval between sets
Post Comments to Group Page.