"Monday 8.28.2017 + VBC Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, August 28th @ 6:35 pm. CLICK HERE FOR WORKOUT.


*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!


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 Banded Pull Aparts
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold Split Squats 6/each side x 3 sets, rest 45 seconds between sets.
A2. DB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. Banded Pull-Aparts, 15 reps x 3 sets, rest 45 seconds between sets.
B. AMRAP 15 Minutes of the following:
40 Double Unders(80 Single Unders)
20/15 Cal Row
10 KBS Russian
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 5-7 reps x 3 sets, rest 1 minute.
Goal is to hit 5-7 reps for all sets, but if you hit 5 or 6 reps, do not go up weight next set, stay at same weight.
A2. Standing Cable Row or Standing Banded Row, 10-12 reps/each arm x 3 sets, rest 1 minute.
A3. Deadbug Pressing Against Wall, 10 reps/each leg x 3 sets, rest 1 minute.
B. AMRAP 15 Minutes of the following:
12 Step-Down Box Jumps
100 Meter Run
12 Hang Power Snatches @ 75/45 lbs
100 Meter Run
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Snatch, build to a heavy single, 10 minute time limit.
B. Front Squat, 75% x 4 reps x 5 sets, rest 1-2 minutes between sets.
C. Snatch Deadlift, 5 reps x 5 sets, 70%, rest 1 minute between sets.
D1. Reverse Hyper, 20 reps @ lightweight x 3 sets, rest 1 minute.
D2. GHD Sit-Ups, 15 reps x 3 sets, rest 1 minute.
D3. Banded Leg Curls, 15 reps x 3 sets, rest 1 minute.
E. Conditioning of the following:
5 Sets of the following:
50 Double Unders
7 Hang Squat Snatches @ 115/75 lbs
14 Step Down Box Jumps
Rest 1:1 interval
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