Vagabond Bring a Friend Day Every Thursday Every Class All Day

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1. Vagabond Next Beginners Class on January 8th, 2018:
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 Circuit Training Class Starts on Sunday, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
90 Degree Quad Stretch x 2 minutes/each side
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body/Core/Upper Body + Conditioning
A1. DB Seated Press on Bench, 10-12 reps @ 30×1 x 3 sets, rest 45 seconds.
A2. Side Bridges, 25 seconds/each side x 3 sets, rest 60 seconds.
A3. Banded Push-Downs, 20 reps x 3 sets, rest 60 seconds.
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B. 10 Sets of the following:
1 Minute of Work/1 Minute of Rest of:
8 DB Hang Power Cleans
8 DB Front Squats or Goblet Squats
Remaining time AMRAP Single Unders
B. Fitness Phase
Upper Body/Core/Upper Body + Conditioning
A1. Close Grip Bench Press, 5-7 reps x 3 sets, rest 1 minute.
Use between 65-70% of your best 1RM, last tested date was August 8th
A2. DB Tricep Extensions, 10-12 reps x 3 sets, rest 1 minute.
A3. Weighted Plank Holds, 30 seconds, rest 5 seconds, 30 seconds x 3 sets, rest 1 minute.
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B. 10 Sets of the following:
1 Minute of Work/1 Minute of Rest of:
8 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
8 Shoulder 2 Overhead @ weight above
Remaining time AMRAP No Jump Burpees
Take your time, go @ moderate pace, and stay consistent with how many burpees you get each round, stand up at top, breath, and go back down
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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