"Thursday 4.28.2016 + Schedule for the Weekend"

Schedule for the Weekend

1. Saturday, April 30th, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 30th, 2016: 10:00 am Competition Phase Class

3. Saturday, April 30th, 2016: Run for Homelessness

4. Sunday, May 1st, 2016: 8:00 am Vagabond Circuit Training Class Week 3

5. Sunday, May 1st, 2016: 9:00 am to 11:00 am Open Gym

6. Sunday, May 1st, 2016: 10:00 am Powerlifting Class


Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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/register.php?id=6003

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.

Lucas M

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A1. DB Split Squats, Heavy Set of 4 reps/each leg x 3 sets, rest 1 minute between sets.
A2. Weighted Plank Holds, 45 seconds x 3 sets, rest 1 minute between sets.
C. Complete the following of:
15-12-9 of:
Row Cal
Rest 4-5 Minutes
15-12-9 of:
Row Cal
Wall Balls or Goblet Squats
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A1. DB Reverse In-Place Lunge, 6/each leg heavy x 3 sets, rest 45 seconds between sets.
A2. Tall Kneeling Pallof Press, 10 reps/each side x 3 sets, rest 45 seconds between sets.
Same as Standing Pallof, this time you are just on both knees, kneeling.
B. AMRAP 18 Minutes of the following:
Row 250 Meters
12 Thrusters @ 95/65 lbs, 75/45 lbs
Row 250 Meters
6 Tall Box Jumps @ 30/24 inches
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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