*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
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3. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.

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
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, 1-2 reps x 5 sets, rest 1 minute between sets
You can perform box squats for same repetitions as well in place of regular back squat
We did 2-3 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.
Last 1RM was tested on August 15th, 2016
B1. DB Row, 10-12 reps/each arm @ moderate weight x 2 sets, rest 45 seconds between sets.
B2. DB Farmer’s Walk Single Arm, Left Arm x 50 meters, Right Arm x 50 meters x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
3 Sets of the following:
10 DB Strict Press Single Arm-Left Side
100 Meter Run
10 DB Strict Press Single Arm-Right Side
100 Meter Run
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Rest 3 Minutes
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3 Sets of the following:
10 DB Walking Lunges Single Arm-DB in Left Hand Only
100 Meter Run
10 DB Walking Lunges Single Arm-DB in Right Hand Only
100 Meter Run
You can sub 125 meter row for 100 meter run
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Clean or Squat Clean Cluster, 1 rep @ 85% x 5 sets, rest 1-2 minutes between sets.
B1. Weighted Back Extensions, 12-15 reps @ 2 second pause @ top for iso hold x 2 sets, rest 45 seconds between sets.
B2. Standing Pallof Press, 10 reps/each side x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
3 Sets of the following:
8 Power Snatches @ 95/65 lbs, 75/45 lbs
100 Meter Run
40 Double Unders(80 Single Unders)
100 Meter Run
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Rest 3 Minutes
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3 Sets of the following:
8 Clean and Jerks @ 115/75 lbs, 95/65 lbs
100 Meter Run
40 Double Unders(80 Single Unders)
100 Meter Run
You can sub 125 meter row for 100 meter run
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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