"Saturday 10.22.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend:
A. Saturday, October 22nd, 2016: 9:00 am Lifestyle + Fitness Phase Class
B. Saturday, October 22nd, 2016: 10:00 am Competition Phase Class
C. Sunday, October 23rd, 2016: 8:00 am + 9:00 am TRX Suspension Class-Week 6
D. Sunday, October 23rd, 2016, 2016: Open Gym 9:00 am-11:00 am
E. Sunday, October 23rd, 2016: 10:00 am Vagabond Powerlifting Class

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Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
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Gym Brief for Month of October
1. Vagabond Next Beginners Class on October 24th:
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.
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2. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
16 Rounds for time of the following:
200 Meter Row(200 Meter Run Option as well)
10 Kettlebell Swings
10 Goblet Squats
The teams of two will switch off every round, so they must complete 16 rounds combined or 10 rounds each of the workout.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
16 Rounds for time of the following:
200 Meter Row(200 Meter Run Option as well)
8 Power Snatch @ 95/65 lbs
8 Front Squats
8 Burpees
The teams of two will switch off every round, so they must complete 16 rounds combined or 10 rounds each of the workout.
C. Competition Phase
MAP Multi Work Mix Modal-Moderate Pace, Keep Sustainable:
7 Minute AMRAP of the following:
Run 100 Meters
8 Step Down Box Jumps
12 Kettlebell Swings @ 53/35 lbs
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Rest 2 Minutes
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7 Minute AMRAP of the following:
8/6 Calorie Assault Bike
8 Wall Balls @ 20/14 lbs
12 Sit-Ups
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Rest 2 Minutes
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7 Minute AMRAP of the following:
Run 100 Meters
8 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
12 Walking Lunges(unweighted, 6/each leg)
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Rest 2 Minutes
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7 Minute AMRAP of the following:
8/6 Calorie Assault Bike
8 Pull-Ups
12 Ball Slams
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Rest 2 Minutes
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4 Minute AMRAP of the following:
Assault Bike @ 90% aerobic effort, should be good to go, and go at hard effort, but not full out.
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Done!
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