"Thursday 6.8.2017 + Vagabond Bring a Friend Day Every Thursday"

*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.
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.
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!


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
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A1 Front Squat, 5 reps x 3 sets @ 80% of 1RM, rest 1 minute.
October 10th, November 28th, 2016 + February 6th + April 10th, 2017-1RM Data
A2. Half Kneeling Single Arm Curl to Press, 10 reps/each arm x 3 sets, rest 1 minute.
If your left leg is up, then should be curling with right arm then pressing, and then opposite, if right leg is up, then you should be curling with left arm then pressing.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute.
B. 21-18-15-12-9-6-3 of the following:
Run 100 Meters(Can Perform 9/7 Cal Assault Bike(12/10 Cal Airdyne) i not or cannot run)
Pull-Ups or Jumping Pull-Ups
Complete 40 Jump Rope Singles after every rep scheme completed, so if when you complete 100 meters + 21 pull-ups, you then do 40 jump rope singles, then you will run 100 meters and 18 pull ups, and then complete 40 jump rope singles and do this after every set completed
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 2 reps @ 60%, 2 reps @ 70%, 2 reps @ 75%, 2 reps @ 85%, rest 1 minute between sets.
Those who do not want to do Deadlift, you can do Front Squat @ 75%, 3 reps x 5 sets- Last time 1RM was September 26th + November 28th + April 17th
B1. Deadbug Variations, 10 reps/each way x 3 sets, rest 45 seconds between sets.
B2. Pendalay Barbell Row, 8-10 reps @ moderate weight x 3 sets, rest 45 seconds between sets.
C. “Christine”
3 Rounds for time of the following:
500 Meter Row
12 Deadlifts @ Bodyweight—so if you weigh 185 lbs, use 185 lbs.
21 Box Jumps
People who do not want to do deadlifts, you can do 12 Front Squats @ 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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