"Schools on Wheels Outrunning Homelessness + 7:35 pm Regular Vagabond Class on Wednesday"(4.15.2015)

JOIN TEAM VAGABOND FOR THIS AWESOME RACE! We’ll have a huge Vagabond area where we’ll be once again sponsoring the finish line food- pray for sunshine and register now! 

https://racewire.com/register.php?id=4632

Friends and family are all welcome to join Team Vagabond! We had the biggest team there by a landslide- let’s do it again this year!

The Outrunning Homelessness Race and Fun Walk is an annual 5K race and 2.6 mile walk held in April at DCR’s Borderland State Park sponsored by Crescent Credit Union. The Race was founded in 2011 by co-director and Suffolk University undergraduate student Dennis Harkins, and the Oliver Ames School on Wheels Club. Free t-shirt to those who register by 4/1/15. Parking is limited, please plan on carpooling.

About School on Wheels of Massachusetts
All proceeds benefit School on Wheels of Massachusetts, directly supporting the education of children impacted by homelessness. The mission is to educate children impacted by homelessness by providing academic support and one-on-one mentoring so children can reach their full potential. Visit their website for more information www.sowma.org.

-20130730-055

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Review of Review of KB Deadlifts + KB Swings
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Front Squat, 6-8 reps x 3 sets, rest 1 minute between sets.
Compare to April 8th, 2015 at 7-9 reps
A2. DB Strict Press Seated, 8-12 reps x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
B. AMRAP 12 Minutes of the following:
15 Calorie Airdyne(Men)/12 Calorie Airdyne(Women)
100 Meter Run or 10 Ball Slam-Client Choice
15 Sit-Ups
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A. Strict Barbell Press, 4-5 reps x 4 sets, rest 1-2 minutes between sets.
B1. DB Box Step Ups @ 11×1, 8-10/each leg x 3 sets, rest 1 minute between sets.
B2. Bar Dips @ 22×2, 4-6 reps x 3 sets, rest 1 minute between sets.
Add weight if you want by doing weighted Bar Dips
+
C. AMRAP 12 Minutes of the following:
15 Cal Row
10 Box Jumps
5 Pull-Ups or 15 Sit-Ups
C. Competition Phase
I. Regionals Training 2015
Run Complex + Jerk Intense + Upper Body Pull/Deadlift + Aerobic Pusher
A. 4 x 600 Meter Run @ 75%, rest 3-4 minutes between sets.
B. 5 Snatch Deadlift + 2 Snatch Pulls @ 85% of best Snatch x 4 sets, rest 1-2 minutes between sets.
C. Push Jerk, 1.1 x 4 sets, rest 2-3 minutes between sets.
Use 80-85% of your best Jerk Weight
D. Weighted Back Extensions @ 30×1, 6-7 reps x 4 sets, rest 1-2 minutes between sets.
In between sets, complete 6 Strict Handstand Push-Ups + 40 Double Unders
+
E. 3 Sets of the following @ Hard Effort:
20 Overhead Barbell Walking Lunges @ 135/95 lbs(10/each side)
20 Bar Facing Burpees
20 Box Jump Overs @ 24/20 inches
Rest 6-7 minutes between sets
II. Opens Training 2016
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
Gymnastics Warm-Up:
3 Sets of the following:
8-10 Chest to Bar Pull-Ups
5 Strict Ring Dips
25 Double Unders
5 Strict Handstand Push-Ups
+
A. Power Snatch @ Knees, 65% x 1.1.1, 70% x 1.1.1, 75% x 1.1.1, rest 2-3 minutes between sets.
B. Power Clean @ Knees, 65% x 1.1.1, 70% x 1.1.1, 75% x 1.1.1, rest 2-3 minutes between sets.
C1. Close Grip Bench Press, 5,3,5,3, rest 2 minutes between sets.
C2. Weighted Mix Grip Pull-Up Clusters, 2.2. x 4 sets, rest 2 minutes between sets.
+
D. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 5 Heavy Kettlebell Swings + 5 Burpees
Minute 2: Airdyne 40 Seconds @ Hard Pace
Minute 3: 6 Heavy Front Rack Walking Lunges @ 135 lbs/95 lbs(3/each side)
Minute 4: Run 100 Meters
Post Comments to Group Page.