*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 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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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!

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A1. High Bar Back Squat, 8-10 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
A2. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
A3. Glute Bridge Pause, 15 reps @ 2 second pause @ top x 3 sets, rest 1 minute between sets.
Make sure your toes are up in the air, and pressing heels into ground as you lift hips.
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B. “Tabata Protocol”
20 Second on/10 seconds off x 8 sets of all movements: Total Time of Workout 19 Minutes
Assault Bike Calories
Rest 1 Minute
Sit-Ups or Can do Plank Holds Instead
Rest 1 Minute
DB Push Press
Rest 1 Minute
Goblet Squats
So you will do each movement, so will do 20 second on/10 seconds off x 8 sets of assault bike cals, then rest 1 minute, then 20 second on/10 seconds off x 8 sets of sit ups, rest 1 minute, then 20 seconds on/10 seconds off x 8 sets of push press, rest 1 minute, and finish with goblet squats.
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A1. Close Grip Bench Press, 5-7 reps x 3 sets, rest 1 minute between sets.
Use about 70-75% of your best 1RM(last week we did 6-8 reps)
A2. Banded Push-Downs, 20 reps x 3 sets, rest 1 minute between sets.
A3. Weighted Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
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B. “Tabata Protocol”
20 Second on/10 seconds off x 8 sets of all movements: Total Time of Workout 19 Minutes
Row Calories
Rest 1 Minute
Sit-Ups or Can Do Plank Holds instead
Rest 1 Minute
Barbell Push Press @ 95/65, 75/45 lbs
Rest 1 Minute
Box Jumps or Step-Ups
So you will do each movement, so will do 20 second on/10 seconds off x 8 sets of assault bike cals, then rest 1 minute, then 20 second on/10 seconds off x 8 sets of sit ups, rest 1 minute, then 20 seconds on/10 seconds off x 8 sets of push press, rest 1 minute, and finish with box jumps.
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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