*Vagabond Schedule for the Weekend*
1. Saturday, April 16th, 2016: 9:00 am Lifestyle/Fitness Phase Workout
2. Saturday, April 16th, 2016: 10:00 am Competition Phase Workout
3. Sunday, April 17th: Open Gym 9:00 am to 11:00 am
4. Sunday, April 17th: Vagabond Powerlifting Class 10:00 am
5. Sunday, April 17th: Vagabond Circuit Training Class Week 1 8:00 am
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Gym Brief for the Week
1. Vagabond Next Beginners Class on April 25th:
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 Circuit Training Class Starts on Sunday, April 17th
The Spring Edition of the Vagabond Circuit Training is back and ready to go. Please see Kevin for sign up and to reserve your spot today. The class runs every Sunday @ 8:00 am for 8 weeks at only $100 for current Vagabond Members. Join this high intense, aerobic based workout system with your fellow Vagabonds every Sunday for 8 weeks and get a great workout in to finish off your weekend!
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3. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th
Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/
This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
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4. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
2 Rounds of the following:
60 Kettlebell Swings
60 Burpees
60 Goblet Squats
60 Sit-Ups
60 Box Jumps
60 DB or Barbell Push Press
The format for this workout, will be partners will switch every 30 seconds, when they finish one movement, they move onto the next movement, and must complete 2 full rounds
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
2 Rounds of the following:
60 Hang Power Cleans
60 Burpees
60 Front Squats
60 Sit-Ups
60 Hang Power Snatches
60 Barbell Push Press
The format for this workout, will be partners will switch every 30 seconds, when they finish one movement, they move onto the next movement, and must complete 2 full rounds
C. Competition Phase
Opens Prep/Partner Workout/Team Building + Aerobic Runs
A. Run Interval Method:
1 Set of the following:
800 Meter Run, rest 2 minutes
600 Meter Run, rest 3 minutes
400 Meter Run, rest 4minutes
200 Meter Run, done.
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B. Teammwork Method:
Teams of Two or Three complete the following for time of:
2000 Meter Row or 300 Meter Row(3 people)
300 Feet of Handstand Walk or 400 Feet(3 people)
100 Box Jumps off 150 Box Jumps(3 people)
50 Power Snatches @ 115/75 lbs or 75 Power Snatches(3 people)
15 Rope Climbs or 20 Rope Climbs(3 people)
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C. Barbell Cyclical Work:
Every Minute on the Minute x 10 Minutes of the following:
Clean and Jerk x 1 rep @ 85% of 1RM
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D. Individual Workout Method:
20 Burpee Muscle-Ups for Time
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