"Next Bring a Friend Day on Thursday: July 23rd"(7.15.2015)

*Vagabond Bring a Friend on the 2nd + 4th of Every Thursday during the Month*

We will be running a special promotion for all Vagabond Members to bring their friends, family, and significant others to try a class during the weekday classes. This will give each person a true feeling of how our classes are run during the week, and give an opportunity for them to try a class for free. Just let Kevin know if you will be bringing a friend or family member on the designated Thursday, and bring them in and have some fun!

Next Bring a Friend Day: This Thursday, July 23rd for all classes

bring-a-friend

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
5-7 Minutes of Coach Led Review:
Proper Ball Slam Position
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Pull-Up Assistance/PC + Hard Push Aerobic
A1. Single Leg Romanian DB or KB Deadlift x 5 reps/each side x 3 sets, rest 45 seconds between sets.

A2. Ball Slams, 12 reps x 3 sets, rest 45 seconds between sets.
A3. DB Powell Raises @ 22×2, 6/each arm x 3 sets, rest 45 seconds between sets.
+
B. For Time of the following:
35 Cal Row
30 Push-Ups or DB Push Press-Athlete Choice
30 Wall Balls or Goblet Squats
25 Cal Row
20 Push-Ups or DB Push Press
20 Wall Balls or Goblet Squats
15 Cal Row
10 Push-Ups or DB Push Press
10 Wall Balls or Goblet Squats
B. Fitness Phase
Front Squat Intense/Upper Body Pull/Core + Hard Push Lactate
A1. Front Squat @ 20×1, 2-3 reps x 3 sets, rest 45 seconds between sets.
Compare to July 1st, 2015
A2. DB External Rotations @ 30×1, 6/each arm x 3 sets, rest 45 seconds between sets.
A3. Ball Slams, 12 reps fast but engaged core at top of movement x 3 sets, rest 45 seconds between sets.
+
B. For Time of the following:
Run 200 Meters or Airdyne Calories 20/Assault Bike 12 Calories
30 Wall Balls
30 Push-Ups
Run 400 Meters or Airdyne Calories 35/Assault Bike 22 Calories
20 Wall Balls
20 Push-Ups
Run 400 Meters or Same As Above
10 Wall Balls
10 Burpees
Run 200 Meters or Same as Above
C. Competition Phase
Front Squat Intense + Press Snatch Grip or Snatch Balance + Snatch Deadlift + Aerobic Based(Run/Row/Airdyne Work Mixed w/ Gymnastics Skills)
A. Front Squat of the following:
75% x 1 x 2 sets
80% x 1 x 1 set
85% 1 x 1 set
B. Snatch Push Press, 90% of best snatch, 2-3 reps x 4 sets, rest as needed between sets.
C. Snatch Pull, 90% 2 reps x 3 sets, rest as needed between sets.
+
D. Every 2 Minutes for 16 minutes complete the following:
3 Muscle-Ups
5 Overhead Squats @ 135/95 lbs
7 Box Jumps @ 30/24 inches
Post Comments to Group Page.