Schedule for the Weekend
1. Saturday, April 30th, 2016: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, April 30th, 2016: 10:00 am Competition Phase Class
3. Saturday, April 30th, 2016: Run for Homelessness
4. Sunday, May 1st, 2016: 8:00 am Vagabond Circuit Training Class Week 3
5. Sunday, May 1st, 2016: 9:00 am to 11:00 am Open Gym
6. Sunday, May 1st, 2016: 10:00 am Powerlifting Class
+
Gym Brief for the Week
1. Vagabond Next Beginners Class on May 16th:
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.
+
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.
+
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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
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:
Switching Every 40 Seconds:
125 Kettlebell Swings
100 Cal Row
75 Burpees
125 Sit-Ups
100 Cal Row
75 Burpees
Each Partner will work with for 40 seconds, switching off, until each movement is complete. You must finish the movement before moving onto the new exercise.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Switching Every 40 Seconds:
125 Kettlebell Swings
100 Calorie Assault(130 Calorie Airdyne)
75 Burpees
125 Sit-Ups
100 Calorie Assault(130 Calorie Airdyne)
75 Burpees
Each Partner will work with for 40 seconds, switching off, until each movement is complete. You must finish the movement before moving onto the new exercise.
C. Competition Phase
Opens Prep/Partner Workout/Team Building + Aerobic Runs
Opens 2017 Vagabond Training:
21-15-9 of the following:
Cal Row
Shoulder to Overhead @ 115/75 lbs
+
Rest 8 Minutes
+
21-15-9 of the following:
Cal Row
Lateral Burpees Over Rower
+
Rest 8 Minutes
+
For Time of the following:
3 Rounds for time of the following
Run 400 Meters
15 Chest to Bar Pull-Ups
Post Comments to Group Page.