- Vagabond Olympic Lifting Class on Monday, August 21st @ 6:35 pm. CLICK HERE FOR WORKOUT.
- Vagabond Blog Article on Youth Sports Training. CLICK HERE FOR ARTICLE.
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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 Circuit Training Class Starts on Sunday, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
+
3. 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!
CLICK HERE TO REGISTER.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up
+
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. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
A2. Strict Supinated Pull-Ups, 6-10 reps total x 3 sets, rest 45 seconds between sets.
People can sub in Negative Pull-Ups, 4-5 reps total or Lat Pull-Downs, 10-12 reps x 3 sets
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
+
B. Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 15 Wall Balls or Goblet Squats
Minute 2: 45 Second Bike @ Aerobic Effort
+
rest 2 minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 15 Kettlebell Swings
Minute 2: 45 Second Bike @ Aerobic Effort
*Score for SUGARWOD is Total Amount of Cals on Bike*
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 6-8 reps x 3 sets, rest 1 minute.
Goal is to hit 6-8 reps for all sets, but if you hit 6 or 7 reps, do not go up weight next set, stay at same weight.
A2. Strict Pronated Pull-Ups, 6-10 reps total x 3 sets, rest 1 minute.
People can sub Strict Negative Pull-Ups, 4-5 reps total or Lat Pull-Downs, 10-12 reps x 3 sets
A3. DB Curls, 10-12 reps x 3 sets, rest 1 minute.
+
B. Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 15 Wall Balls or Goblet Squats
Minute 2: 45 Second Row @ Aerobic Effort
+
rest 2 minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 12 Hang Power Cleans @ 135/95, 115/75 lbs, 95/65 lns
Minute 2: 45 Second Row @ Aerobic Effort
*Score for SUGARWOD is Total Amount of Cals on Row*
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Mid Thigh Power Snatch, pause 1 second @ mid thigh, 3 reps x 3 sets @ 65%, rest as needed.
B. Front Squat, 75% x 5 reps x 3 sets, rest 1-2 minutes between sets.
C. Snatch Pull, 3 reps x 3 sets @ 80%, rest 1 minute.
+
D. Conditioning of the following:
30-25-20-15-10-5 of:
DB Push Press @ 35/25 lbs
Cal Assault Bike
Burpees
Post Comments to Group Page.