"Thursday 4.13.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th:
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 Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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3. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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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
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 3 reps x 5 sets, 80-85% of 1RM, rest 45 seconds between sets.
Last time tested for 1RM was August 15th, 2016 + March 9th
B1. Half Kneeling Pallof Press, 12-15 reps/each way x 2 sets, rest 45 seconds.
B2. Banded Leg Curls, 20 reps total x 2 sets, rest 45 seconds.
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C. Every Minute on the Minute x 8 Minutes of the following:
30 Jump Rope Singles(30 Double Unders)
8 Ball Slams
So each minute complete 35 single unders + 8 ball slams for 8 minutes
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Rest 1 minute
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Every Minute on the Minute x 8 Minutes of the following:
Run 100 Meters
3-5 Burpees
So each minute complete 100 meter run + 5 burpees for 8 minutes.
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Snatch or Squat Snatch Cluster, 1.1.1 x 4 sets @ 70-75%, rest 1 minute between sets.
1RM last tested on: September 26th, 2016 + November 28th, 2016 + February 6th, 2017
B1. Romanian Deadlifts Barbell, 10-12 reps @ moderate weight x 2 sets, rest 1 minute between sets.
B2. Tall Kneeling Pallof Press, 12-15 reps/each way x 2 sets, rest 1 minute between sets.
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C. Every Minute on the Minute x 8 Minutes of the following:
20 Second Assault/Airdyne Bike
8-10 Burpees(Can Modify to 8-10 Ball Slams if do not want to do burpees)
So each minute complete 20 second assault bike + 8-10 burpees for 8 minutes
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Rest 1 minute
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Every Minute on the Minute x 8 Minutes of the following:
20 Second Assault/Airdyne Bike
8 Hang Power Snatch @ 75/45 lbs
So each minute complete 20 Second Assault Bike + 8 HPS for 8 minutes.
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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