"Thursday 12.24.2014 + 12 Days of Christmas Workout"

*Gym Brief for the Week*

1. Vagabond Schedule for Holiday Week

A. Thursday, December 24th, 2015: 6 am, 715 am, 9 am, 12 pm, Open Gym 1 pm to 2 pm

B. Friday, December 25th, 2015: Gym Closed

C. Saturday, December 26th, 2015: 9 am Lifestyle/Fitness Phase + 10:00 am Competition Phase

D. Sunday, December 27th, 2015: 9:00 am to 11:00 am Open Gym + 10:00 am Powerlifting Class

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2. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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3. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

12 days of xmas

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press(DB or Barbell)/Core/Posterior Chain + AMRAP Sets
A1. Close Grip Bench Press, 4 reps x 3 sets @ 80% of best 1RM, rest 60 seconds between sets.
A2. Abmat Sit-Ups, 25 reps x 3 sets, rest 60 seconds between sets.
B. “12 Days of Christmas Workout”
1 Push Press @ Db moderate weight or Barbell Weight @ 75/45, 65/35 lbs
2 Thrusters @ same as above
3 Kettlebell Swings
4 Front Squats @ DB moderate weight or Barbell Weight @ 75/45, 65/35 lbs
5 Box Jumps
6 Pull-Ups or Jumping Pull-Ups
7 Knees to Elbows or Sit-Ups
8 Walking Lunges
9 Burpees
10 Push-Ups or Box Push-Ups
11 Wall Balls
12 Cal Row
*You first start with 1 Push Press, then 2 Thrusters, then back down to 1 Push Press, then 3 KBS, 2 Thrusters, 1 Push Press, then 4 Front Squats, 3 KBS, 2 Thrusters, 1 Push Press, and continue this fashion up until 12 cal row, and work way back down, just like how the song goes.*
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Push Press, 5 reps x 3 sets, rest 1 minute between sets.
A2. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
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B. “12 Days of Christmas Workout”
1 Push Press @ 95/65 lbs, 75/45 lbs, 65/35 lbs
2 Thrusters
3 Hang Power Clean
4 Front Squats
5 Box Jumps
6 Pull-Ups or Jumping Pull-Ups
7 Toes to Bar or Knees to Chest
8 Walking Lunges
9 Burpees
10 Hang Power Snatches
11 Wall Balls
12 Deadlifts
*You first start with 1 Push Press, then 2 Thrusters, then back down to 1 Push Press, then 3 HPC, 2 Thrusters, 1 Push Press, then 4 Front Squats, 3 HPC, 2 Thrusters, 1 Push Press, and continue this fashion up until 12 deadlifts, and work way back down, just like how the song goes.*
C. Competition Phase
High Bar Back Squat % + High Bar Back Squat Heavy + Power Snatch + High Hang Clean + Clean Pull + Lactate Sets(Interval Sets) 45-40-35-30-25-20 for time domains airdyne/assault-touches of lactate training for mono work
A. Power Snatch, 70% x 2 reps x 6 sets, rest 1:30 between sets.
B. High Hang Clean, 2 reps x 6 sets @ 70%, rest 1:30 between sets.
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“12 Days of Christmas”
1 Push Press @ 115/75 lbs
2 Thrusters
3 Hang Power Clean
4 Front Squats
5 Box Jumps
6 Chest to Bar Pull Ups
7 Toes to Bar
8 Walking Lunges
9 Burpees
10 Hang Power Snatches
11 Wall Balls
12 Deadlifts
*You first start with 1 Push Press, then 2 Thrusters, then back down to 1 Push Press, then 3 HPC, 2 Thrusters, 1 Push Press, then 4 Front Squats, 3 HPC, 2 Thrusters, 1 Push Press, and continue this fashion up until 12 deadlifts, and work way back down, just like how the song goes.*
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