"Sunday Funday"(3.11.2012)


One of the many heats performed at Vagabond during 12.3 Open Workout!

*Sunday, March 11th Scheduled Classes*

*10:00 am Group Class and 11:00 am Kettlebell Class. Click HERE for Kettlebell Class Workout of the Day*

A. Next Vagabond On Ramp Beginner’s Class Update:

The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness!

Mr. Mike Fernando going overhead during 12.3!

I. Dynamic and Mobility Prep Warm-Up:
5 minute of movement prep work
*Shoulders, Lats, and Traps*
DB ext. rot. x 10/side @ 3030
Wall squats x 10
wall angels x 10
push up w/ trunk rotation x 10
Good Mornings x 10
Strict chin ups x 10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Press @ 3110, 3-5 reps x 4 sets, rest 2:00 minutes
A2. KB Swings x 15 reps unbroken x 4 sets, rest 2:30 minutes
B1. AMRAP Push-Ups x 3 sets, rest 2:00 minutes
B2. Anchored Sit-Ups x 20 reps x 3 sets, rest 2:00 minutes
C. Row @ 15 seconds @ high aerobic effort, then 45 seconds light intensity x 7 sets(Total 7 Minutes)
B. Competition Phase:
Recovery Workout
Glute Ham Developer Sit-ups 3 x 15
Glute Ham Developer hip extensions 3 x 15
Kettlebell/Dumbbell swings 3 x 15
Bench Press
Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed Workout.
Schedule for Next Week:
Monday- On
Tuesday- On
Wednesday- On
Thursday- Prep Work
Friday- Rest Day
Saturday- Opens Workout 12.4
Sunday- Rest Day or Mobility Day
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