"Saturday 5.7.2016 + Schedule for the Weekend"

Schedule for the Weekend

1. Saturday, May 7th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, May 7th, 2016: 10:00 am Competition Phase Class

3. Sunday, May 8th, 2016: Mother’s Day Breast Cancer Charity Workout: 9:00 am Start Time

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.
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2. 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.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Breast Cancer

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:
50 Cals on Row
100 Air Squats
150 Sit-Ups
100 Cals on Row
150 Air Squats
100 DB or Barbell Push Press
150 Cals on Row
Switch Every 30 Seconds on Each Movement, so Partner 1 will start, and after 30 seconds, Partner 2 will start movement, you must finish movement to move onto the next movement
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Max Cal Airdyne/Assault x 4 Minutes
100 Kettlebell Swings
150 Sit-Ups
Max Cal Airdyne/Assault x 6 Minutes
150 Kettlebell Swings
100 DB or Barbell Push Press
Max Cal Airdyne/Assault x 8 Minutes
Switch Every 30 Seconds on Each Movement, so Partner 1 will start, and after 30 seconds, Partner 2 will start movement, you must finish movement to move onto the next movement
C. Competition Phase
I. Vagabond Opens Training 2017
A. Conditioning:
AMRAP 15 Minutes of the following:
55 Double Unders
15 Chest to Bar Pull-Ups
5 Hang Power Cleans @ 155/105 lbs
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Rest 15 Minutes
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B. Conditioning:
AMRAP 15 Minutes of the following:
Run 400 Meters
15 Box Jumps
5 Shoulder to Overhead @ 115/75 lbs
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