"Quick Destroyer"(12.23.2011)

Nice Pulling Position by Gerry...

I. Reminder to all Vagabonds for the Weekend:
Hey Vagabonds,
This is just a quick reminder about Saturday’s Festivities. We will be kicking off the day with a nice Christmas Workout called “The 12 Days of Christmas”. This will be a fun event, and a great time for everyone to get their workout in before their holiday festivities. I am hoping we get a good turnout, and encourage all Vagabonds to come in and work alongside their fellow Vagabond. There is nothing better than hitting a great Saturday morning workout, and really enjoying your time with your fellow gym members.
Second, we will be having our Holiday Get together from 11 am to 1 pm, and everyone is encouraged to attend this get together, even if you can only stay for 30 minutes, 1 hour, or the whole thing. This is what makes us different from other gyms, in the sense, we are a community, and you guys are the ones that make Vagabond keep growing, and our the beating heart of Vagabond. So please come by with your family, kids, and or anyone, to have a good time, and get some good eats.
Food is strongly encouraged, and obviously Paleo Friendly Food would be highly recommended, but anything you can bring will be a big help, and will keep the party going for the couple hours that we have. So bring a dish and enjoy!

Rowing Form is essentially the Deadlift Position...

II. Dynamic and Mobility Specific Prep Warm-Up:
5 minutes of Z1 work
*thoracic ext., dynamic stretches
2 rounds of
Wall Squats
Wall angels
Lunge w/ lat twist
Flossing the Hip
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Front Squat, 5-5-5-3-3-3
B. AMRAP 8 Minutes of:
6 Goblet Squats
6 Body Rows or Pull-Ups
*Level 2*
A. Front Squat, 5-5-5-3-3-3
B. AMRAP 8 Minutes of:
3 Front Squats @ 135/95
6 Pull-Ups
B. Will(Competition) Phase:
A.Push Press,
B.Tabata Handstand Holds(Facing Wall) x 20 seconds on x 10 seconds off x 4 Rounds
C. “Jackie”
Row 1000 m
50 Thrusters
30 Pull-Ups
Post Results to Comments.