*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.

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Burpees
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 4 reps x 4 sets, 75% of 1RM, rest 45 seconds between sets.
Last time tested for 1RM was August 15th, 2016 + March 9th
B1. Tall Kneeling Pallof Press, 12-15 reps/each way x 2 sets, rest 45 seconds.
B2. Sorensen Hold, 35-50 seconds total time x 2 sets, rest 45 seconds.
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C. AMRAP 13 Minutes of the following:
Run 200 Meters(15/10 Cal Assault Bike)
40 Jump Rope Singles
20 Air Squats(Go to Box If Needed)
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Clean Cluster, 1.1.1.1 x 3 sets @ 65-70%, rest 1 minute between sets.
1RM last tested on: October 3rd, 2016 + Februart 13th
B1. Banded Leg Curls, 20 reps x 2 sets, rest 1 minute between sets.
B2. Half Kneeling Pallof Press, 12-15 reps/each way x 2 sets, rest 1 minute between sets.
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C. AMRAP 13 Minutes of the following:
Run 200 Meters(12/9 Cal Row)
20 Air Squats
10 Shoulder to Overhead @ 115/75, 95/65 lbs
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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