Vagabond Bring a Friend Day Every Thursday for Friends, Family, and Anyone

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Gym Brief for Month of October
1. Vagabond Next Beginners Class on October 24th:
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 Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + Short Conditioning
A1. Traditional Deadlift(60-70%), 5 reps x 3 sets, rest 1 minute.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
A3. KB Row, 8-10 reps/each side x 3 sets, rest 1 minute.
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B. 4 Sets of the following:
100 Meter Run
12 Goblet Squats
100 Meter Run
12 Goblet Squats
12/10 Cal Row
Rest 2-3 minutes between sets
B. Fitness Phase
Lower Body Variations + PC/Core + Conditioning
A. High Bar Back Squat, 4 reps x 4 sets, rest 1-2 minutes between sets.
If you are someone who struggles with Lower Body Squatting or have knee issues, complete 2 reps x 6 sets @ moderate weight of Parallel Box Squat.
B1. Banded Leg Curls, 15 reps @ 3 second tempo to full extension x 3 sets, rest 30 seconds.
B2. Barbell Good Mornings @ Moderate Weight, 8-10 reps @ 2 second tempo lowering x 3 sets, rest 30 seconds.
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C. 4 Sets of the following:
8/6 Cal Assault Bike(12/9 Cal Airdyne)
10 Wall Balls
100 Meter Run
8/6 Cal Assault Bike(12/9 Cal Airdyne)
10 Wall Balls
100 Meter Run
Rest 2-3 minutes 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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