*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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 Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

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4. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. Skill Set-Up Position: Intro + Review Deadlift Position, Coach can either do this with PVC Pipe or have Vagabonds set up barbell with moderate weight for tutorial
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B. Traditional Deadlift, build to heavy single or whatever you feel is a heavy single for the day, 12-15 minute time limit.(Person can do sumo deadlifts, if this position is easier for them for set up position)
Those who do not want to deadlift, can perform Front Squat, 2 reps x 10 sets @ 50-60% of 1RM, rest 30 seconds between sets.
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C. Complete the following:
Run 400 Meters(sub 500 meter row)
100 Double Unders(100 Single Unders)
15-20 Burpees
Run 200 Meters(sub 250 meter row)
80 Double Unders(80 Single Unders)
15-20 Burpees
Run 200 Meters(sub 250 meter row)
60 Double Unders(60 Single Unders)
15-20 Burpees
Run 200 Meters(sub 250 meter row)
40 Double Unders(40 Single Unders)
15-20 Burpees
20 Double Unders(20 Single Unders)
Run 400 Meters(Sub 500 meter row)
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Skill Set-Up Position: Intro + Review Deadlift Position, Coach can either do this with PVC Pipe or have Vagabonds set up barbell with moderate weight for tutorial
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B. Traditional Deadlift, build to heavy single or whatever you feel is a heavy single for the day, 12-15 minute time limit.(Person can do sumo deadlifts, if this position is easier for them for set up position)
Those who do not want to deadlift, can perform Front Squat, 2 reps x 10 sets @ 50-60% of 1RM, rest 30 seconds between sets.
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C. Complete the following:
Run 400 Meters(sub 500 meter row)
100 Double Unders(100 Single Unders)
15-20 Burpees
Run 200 Meters(sub 250 meter row)
80 Double Unders(80 Single Unders)
15-20 Burpees
Run 200 Meters(sub 250 meter row)
60 Double Unders(60 Single Unders)
15-20 Burpees
Run 200 Meters*sub 250 meter row)
40 Double Unders(40 Single Unders)
15-20 Burpees
20 Double Unders(20 Single Unders
Run 400 Meters(sub 500 meter row)
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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