"Next Vagabond Circuit Training Class: Start Date, September 28th"(8.26.2014

Attention all Vagabonds Interested in the Next Vagabond Circuit Training Class 

Announcing the third installment of the Fall Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting from September 28th – November 16th.  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!
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
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3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-2nd Week of Training
4 Sets of the following(24 Minutes Total Duration):
1 Minute Row
Rest 1 Minute
30 Seconds Burpees
Rest 30 Seconds
1 Minute Step Down Box Jumps
Rest 1 Minute
30 Seconds Russian Kettlebell Swings
Rest 30 Seconds
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Rest 6 Minutes
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6 Minutes of the following:
Run 100 Meters
8 Goblet Squats @ 35/26 lbs
B. Fitness Phase
Lactate Tester Mono + Maximum Aerobic Power Sessions
5 Minute Airdyne Tester:
Max Calories in Time Above—Go Hard! We will re-test in 6 weeks on this tester!
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Rest 12 minutes
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3 Sets of the following:
Run 200 Meters
10 Step Down Box Jumps @ 24/20 inches
Row 150 Meters
10 Burpees
Run 200 Meters
Rest 3 minutes between sets
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A. Split Jerk @ 75% or higher of your best Jerk, 1 rep x 5 sets, rest as needed between sets.
B. Deadlift @ 75% or higher of your best deadlift, 1 rep x 5 sets, rest as needed between sets.
C. 30 Power Snatches for Time @ 135/95 lbs
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Rest 15 Minutes
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D. 21-15-9 of the following:
Power Cleans @ 115/75 lbs
Ring Dips
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