*Sunday Open Gym Session offers Aerobic Session*
Attention Vagabonds: Sunday morning Open Gym will now feature a unique workout on the board! This is available to anyone in any phase and will feature body weight, mono structural exercises that include running, rowing, air dyne and other familiar movements which is designed to have you working out independently. The Sunday board workout will not include a group warm up but there will be two coaches on hand during Open Gym to assist you as needed. Everyone is encouraged to try this new style out!
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Cond + Simple Lactate
A1. DB Box Step Ups @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.
A2. Weighted Pronated Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 5-7 reps
Beginner: Negative Pull Ups, 3-4 reps
A3. DB Powell Raises, 6-8 reps/each x 3 sets, rest 1 minute.
B. 2 Sets of the following @ 90%:
Airdyne 35 Calories(Men)/25 Calories(Women)
Kettlebell Swings 25 repetitions
Burpees 15 reps
Rest 8 minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
Every 2 Minutes complete the following for a total of 20 minutes:
Row 150 Meters or Run 100 Meters
7 Step Down Box Jumps
5 Burpees
C.Scaled Up Phase Workout
Every 2 Minutes complete the following for a total of 20 minutes:
Run 100 Meters or Row 150 Meters
7 Step Down Box Jumps
3-5 Handstand Push Ups
D. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. Front Squat, 6.5.4.3.2, rest 2 minutes between sets.
B. High Bar Back Squat @ 60%, 6 reps x 3 sets, rest 2 minutes between sets.
C. Power Clean Cluster touch n go repetitions @ 65%, 2.2.2 x 3 sets, rest 3 minutes between sets.
D. Complete the following for time of:
18-16-14-12-10 of:
Chest to Bar Pull Ups
5-4-3-2-1 of:
Squat Cleans @ 225 lbs(Men)/Squat Cleans @ 140 lbs(Women)
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