"Thursday 5.5.2016 + Vagabond Mother's Day Workout this Sunday @ 9:00 am"

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.
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2. 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.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Mothers Day Workout Posted

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
Front Squat/Core + Long Conditioning
A1. DB CrossOver Step-Ups, 6/each leg x 3 sets, rest 45 seconds.
Heavier than April 5th, we did 8 reps last time
A2. Deadbug Variation, 10/each side x 3 sets, rest 45 seconds between sets.
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B. Tabata Style Protocol: 20 Seconds of Work/Rest 10 Seconds x 8 sets for each movement
Row Cals x 20 seconds work x 10 seconds rest x 8 sets
Rest 1 Minute between Movement
Ball Slams x 20 seconds work x 10 seconds rest x 8 sets
Rest 1 Minute between Movement
Hollow Holds x 20 seconds work x 10 seconds rest x 8 sets
Rest 1 Minute between Movement
Airdyne/Assault x 20 seconds work x 10 seconds rest x 8 sets
Done!
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A1. DB Split Squats, 6/each leg heavy x 3 sets, rest 45 seconds between sets.
A2. Standing Pallof Press, 10 reps/each side x 3 sets, rest 45 seconds between sets.
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B. Tabata Style Protocol: 20 Seconds of Work/Rest 10 Seconds x 8 sets for each movement
Airdyne/Assault x 20 seconds work x 10 seconds rest x 8 sets
Rest 1 Minute between Movement
Kettlebell Swings x 20 seconds work x 10 seconds rest x 8 sets
Rest 1 Minute between Movement
Hollow Holds x 20 seconds work x 10 seconds rest x 8 sets
Rest 1 Minute between Movement
10 Meter Shuttle Run x 20 seconds work x 10 seconds rest x 8 sets
Done!
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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