"Thursday 10.27.2016"

Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
Gym Brief for Month of October
1. Vagabond Next Beginners Class on November 21st:
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.
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
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + Short Conditioning
A1. Sumo Deadlift, 6 reps x 3 sets(55%), rest 45 seconds.
Date from October 14th for 1RM
A2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
A3. Banded Leg Curls, 15 reps @ 3 second pause @ top x 3 sets, rest 45 seconds.
B. Complete the following @ Moderate Aerobic Effort:
4 Sets of the following:
Run 200 Meters
12 No Push-Up Burpees
Run 100 Meters
12 Kettlebell Swings
Rest 2 Minutes between sets
B. Fitness Phase
Lower Body Variations + PC/Core + Conditioning
A1. Traditional Deadlift, 3 reps x 3 sets(65%-70% of 1RM), rest 45 seconds.
A2. DB Row, 6-8 reps heavy/each side x 3 sets, rest 45 seconds.
A3. Side Bridges, 30 seconds/each side x 3 sets, rest 45 seconds.
B. Complete the following @ Moderate Aerobic Effort:
4 Sets of the following:
12/9 Calorie Assault Bike(15/12 Calorie Airdyne)
15 Wall Balls
Run 100 Meters
12 Shoulder to Overhead 135/95, 115/75 lbs, 95/65 lbs(Do weight that you know you will go unbroken with during the 12 reps)
Rest 2 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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