"Next Vagabond Circuit Training Class Start Date: July 13th"(6.5.2014)

*Vagabond Second Session Circuit Training Class starts July 13th*

Attention all Vagabonds:  Announcing the second installment of the Summer Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting from July 13th – August 31st.  Corrin will be coaching this high intensity Tabata class which is uniquely designed to keep the body moving in short periods of time before your body has a chance to fully recover from previous sets. High intensity interval training combines blasts of cardio and strength training and is ideal for anyone looking to lose some weight and improve their cardio!

Be prepared to test your cardio and endurance while strengthening your overall core and athletic performance! This class is open to all fitness levels and will involve exercises like: running, flipping tires, partner burpees, ladder sprints, and more! It’s a high-paced, fun environment designed to challenge and motivate you each week!

The cost of the 8 week Interval Training Workshop is $100 ($12.50/class). The first 12 members to sign up at the gym and pay for their spot are in!
Email at [email protected] to reserve spot today.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Mod/Upper Body Press Vertical + Upper Body Press
A1. Front Squat @ 22×1, 5 reps x 3 sets @ 60%, rest 1:30 between sets.
2 Second Pause in the Bottom
A2. DB Seated Press @ 22×1, 4-6 reps x 3 sets, rest 1:30 between sets.
B. 12 Minutes of the following @ 80% of:
20 Walking Lunges(10/each side)
10 Sit-Ups
Run 200 Meters
+
Rest 5 Minutes
+
4 Sets of the following:
40 Second of Row @ 85%
Rest 2 minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
4 Sets of the following @ Aerobic Pace:
200 Meter Run
15 Wall Balls @ 20/14 lbs
5 DB Man-Makers
15 Sit-Ups
200 Meter Run
Rest 4 minutes between sets
People can scale up to 10 toes bar instead of sit ups
C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. Front Squat, 80% x 5 reps, 85% x 3 reps, 90% x 1, 80% x 5 reps, 85% x 3 reps, 90% x 1
B. High Bar Back Squat @ 31×1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
C. Power Clean Cluster, 1.1.1 @ 70% x 3 sets, rest 1:30.
Focus is Speed under the Barbell
D. 20-15-20-15 of the following:
Overhead Squats @ 95/65 lbs
Toes to Bar
+
Rest 5 Minutes
+
5-4-3-2-1 of the following:
Power Cleans @ 225-245 lbs/135-155 lbs
Muscle-Ups
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