Schedule for the Weekend
1. Saturday, April 23rd, 2016: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, April 23rd, 2016: 10:00 am Competition Phase Class
3. Sunday, April 24th, 2016: 8:00 am Vagabond Circuit Training Class
4. Sunday, April 24th, 2016: 9:00 am Vagabond Gymnastics Class
5. Sunday, April 2th, 2016: 9:00 am to 11:00 am Open Gym
+
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.
+
2. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th
Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/
This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
+
3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
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. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A. Front Squat, heavy set of 3, 10 minute time limit.
B1. Weighted Side Bridges, 20 seconds/each side x 3 sets, rest 30 seconds.
B2. DB Moderate Walking Lunges, 10/each side x 3 sets, rest 30 seconds between sets.
+
C. 4 Sets of the following @ Top Effort on Each Piece:
15 Ball Slams
12/9 Calorie Assault Bike or 18/15 Calorie Airdyne
9 Burpees
6 Deadlifts @ 155/105, 135/95, 115/75 lbs
Rest 2-3 Minutes between sets
People Can Modify to KB Deadlifts
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A. Sumo Deadlift, work to a heavy set of 2, 10 minute time limit.
B1. Sled Pulls, 100 Meters Total(50 Meters Up and Back)x 3 sets, rest 15 seconds between sets.
Lightweight, Men-45 lbs on top/Women-25 lbs on top, walk heel to toe, Powerwalk
B2. Russian Kettlebell Swings, 15 reps x 3 sets, rest 30 seconds between sets.
+
C. 4 Sets of the following:
15/12 Cal Row
12 Burpees
9 Power Cleans @ 115/75 lbs, 95/65 lbs
6 Deadlifts @ 115/75 lbs, 95/65 lbs
Rest 2-3 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.
Post Comments to Group Page.