"Thursday 10.19.2017 + Vagabond Bring a Friend Day Every Class Every Thursday"

VAGABOND BRING A FRIEND DAY EVERY CLASS EVERY THURSDAY.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on November 6th, 2017:
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 Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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3. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

Vagabond Bring a Friend Day All Day

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: Coach B Warm-Ups: Clean Variation
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Strict Supinated Pull-Ups, 6-10 reps total x 3 sets, rest 45 seconds.
People can perform Negative Pull-Ups, 4-5 reps or Ring Rows, 8-10 reps x 3 sets
A2. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds.
A3. DB External Rotations, 10-12 reps/each arm x 3 sets, rest 45 seconds.
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B. 5 Sets of the following @ Consistent Effort of:
30 Meters Farmer’s Walk(Up to Grass) with DB’s or KB’s
30 Meter Run(Sprint back to Ramp)
30 Second Assault Bike Sprint
30 Meter Sprint(Back to Grass)
30 Meter Farmer’s Walk(Back to Ramp)
Rest 60 seconds between sets
B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A. Hang Power Cleans, 3 reps x 5 sets, rest as needed between sets.
Rough estimate for % work on Hang Power Cleans: 70-80% of best clean 1RM
B1. DB Single Arm Half Kneeling Press, 10-12 reps/each arm x 2 sets, rest 45 seconds between sets.
Person will press with the right arm, and left leg will up in kneeling stance, it will always be opposite.
B2. DB Zotman Curls, 10-12 reps @ 2 second lowering phase x 2 sets, rest 45 seconds between sets.
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5 Sets of the following @ Consistent Effort of:
30 Meters Farmer’s Walk(Up to Grass) w/ DB’s or KB’s
30 Meter Run(Sprint back to Ramp)
30 Second Row Sprint @ Consistent Pace
30 Meter Sprint(Back to Grass)
30 Meter Farmer’s Walk(Back to Ramp)
Rest 60 seconds between sets
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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