Vagabond Bring a Friend Day Every Thursday Every Class

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*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.

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4. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.

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 led banded hamstring stretch
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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
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Strict Mix Grip Pull-Ups, 6-10 reps total x 3 sets, rest 1 minute.
People can sub in Negative Pull-Ups, 4-5 reps total or Lat Pull-Downs, 10-12 reps x 3 sets.
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute.
A3. DB Cuban Press, 10-12 reps x 3 sets, rest 1 minute.
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B. Complete the following of:
4 Sets of the following @ 90% aerobic effort:
5 Minutes on the Clock:
400 Meter Run or 450 Meter Row
15 Ball Slams or Wall Balls or Goblet Squats-Client Choice
You have 5 minutes to complete the work above, if it take you 3 minutes and 30 seconds, then you rest 90 seconds, you go every 5 minutes, you will complete 4 sets total.
B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Barbell RDL, 10-12 reps x 2 sets, rest 45 seconds between sets.
2 Second Lowering phase from the top, so 2 seconds from top to bottom on the return.
A2. Standing Pallof Press, 8 reps/each side x 3 sets, rest 1 minute.
A3. DB Powell Raises , 8-10 reps/each arm x 3 sets, rest 1 minute.
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B. Complete the following of:
4 Sets of the following @ 90% aerobic effort:
5 Minutes on the Clock:
400 Meter Run or 450 Meter Row
15 Wall Balls or Pull-Ups-Client Choice
You have 5 minutes to complete the work above, if it take you 3 minutes and 30 seconds, then you rest 90 seconds, you go every 5 minutes, you will complete 4 sets total.
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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