"Thursday 7.13.2017 + Vagabond Bring a Friend Day Every Thursday Every Class"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 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!
3. 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!

Vagabond Bring a Friend Day All Day

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led banded hamstring stretch
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
A1. High Bar Back Squat, 7-9 reps x 3 sets, rest 1 minute between sets
You can perform box squats for same repetitions as well in place of regular back squat
We did 8-10 reps last week, try to go up in weight from last week, so this means you must keep track of your weight each week to see where you are.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute between sets.
A3. DB or Barbell Good Mornings, 12-15 reps x 3 sets, rest 1 minute between sets.
You can also do KB Deadlifts, if these are to difficult or Hip Hinge ability is not there.
B. 5 Sets of the following:
As Many Rounds as possible under quality movement for 3 minutes:
6-8 DB Hang Power Cleans
100 Meter Run
6-8 No Push-Up Burpees
Rest 60 seconds between sets
Try to keep all rounds the same for all 5 sets, keep track of each set.
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Front Squat Box Parallel, 3 reps x 3 sets @ 70-75% of best 1RM, rest 1 minute.
Look at June 29th, 2017 for 1RM last tested for percentage work.
B1. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute.
B2. DB Box Step-Ups, 8 reps/each leg x 3 sets, rest 1 minute
C. 5 Sets of the following:
As Many Rounds as possible under quality movement for 3 minutes:
8 Kettlebell Swings Russian recommended
100 Meter Run or 100 Meter Row
8 Toes to Bar(Modify to Knee Raises)
Rest 60 seconds between sets
Try to keep all rounds the same for all 5 sets, keep track of each set.
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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