Schedule for the Weekend
1. Saturday, April 23rd, 2016: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, April 23rd, 2016: 10:00 am Competition Phase Class
3. Sunday, April 24th, 2016: 8:00 am Vagabond Circuit Training Class
4. Sunday, April 24th, 2016: 9:00 am Vagabond Gymnastics Class
5. Sunday, April 2th, 2016: 9:00 am to 11:00 am Open Gym
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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. 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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3. 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
30 Minutes on the Clock:
Minute 1: Max Cal Row
Minute 2: Max Burpees
Minute 3: Max Kettlebell Swings
Minute 4: Weighted Lunges or Step-Ups
Minute 5: Max 20 Meter Shuttle Run
Each round the partners must switch routines
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
30 Minutes on the Clock:
Minute 1: Max Cal Airdyne/Assault
Minute 2: Max Burpees
Minute 3: Max Hang Power Cleans
Minute 4: Max 20 Meter Shuttle Run
Minute 5: Max Front Squat
Each round the partners must switch routines
C. Competition Phase
Opens Prep/Partner Workout/Team Building + Aerobic Runs
A. Run Interval Method:
1600 Meter Run, rest 4 minutes
800 Meter Run, rest 2 minutes
400 Meter Run, done.
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B. Teammwork Method: Inspired by Ben B.
100 Cal Row, 100 Hang Power Snatches @ 95/65 lbs
80 Cal Row, 80 Shoulder to Overhead @ 115/75 lbs
60 Cal Row, 60 Front Squats @ 135/95 lbs
40 Cal Row, 40 Deadlifts @ 145/105 lbs
20 Cal Row, 20 Hang Power Snatches @ 155/110 lbs
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C. Barbell Cyclical Work:
Every Minute on the Minute x 10 Minutes of the following:
Thruster @ 155/105 lbs, 2 reps x 10 minutes.
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D. Individual Workout Method:
3 Rounds for time of the following:
Row 500 Meters
Run 400 Meters
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