"Thursday 4.20.2017 + Next Vagabond Beginners Class: May 15th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 TRX Class Starts on Sunday, April 30th, 2017 for 8 am class:
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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3. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

May 15th Beginners

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. Back Squat to Parallel Box, 2 reps x 8 sets @ 50%, rest 30 seconds between sets.
Keep box at parallel for squatting, think to push hips back, and sit on back and keep tension.
B1. Standing Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.
B2. Dumbbell Single Leg Romanian Deadlift, 8 reps/each leg x 2 sets, rest 45 seconds.
People have two dumbbells, and perform single leg RDL
Scaling Options:
Beginner: Both Feet on Ground and Push Hips Back for RDL
Intermediate: Cable Single Leg RDL @ 8 reps/each leg or Foam Roller Single Leg RDL
Advanced: As prescribed above
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C. For 12 Minutes complete the following:
Every 3 Minutes, complete the following:
45 Seconds Burpees
rest 15 seconds
60 Seconds 10 Meter Shuttle Run(Modify to Assault/Airdyne-if cannot run due to injury or pre-existing)
Rules: So you will end up doing 4 sets, so at 0 minutes, 3 minutes, 6 minutes, and 9 minutes, you will start workout, each set will take 2 minutes, so you rest 1 minute.
*Score on SUGARWOD is total amount of burpees*
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Clean or Squat Clean Cluster, 1.1.1 x 4 sets @ 70-75%, rest 1 minute between sets.
1RM last tested on: October 3rd, 2016 + February 13th, 2017
B1. Hip Thrusts or Glute Bridge w/ Dumbbells on Hips, 12-15 reps x 2 sets, rest 1 minute between sets.
B2. Back Extensions, 12-15 reps x 2 sets, rest 1 minute between sets.
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C. For 12 Minutes complete the following:
Every 3 Minutes, complete the following:
45 Seconds Ball Slams(Can Switch to DB Snatch Alternating if you want)
rest 15 seconds
60 Seconds Row Cals
Rules: So you will end up doing 4 sets, so at 0 minutes, 3 minutes, 6 minutes, and 9 minutes, you will start workout, each set will take 2 minutes, so you rest 1 minute.
*Score is total cals on row for SUGARWOD*
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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