"Thursday 9.14.2017 + VBC Bring a Friend Day Every Class"

*Gym Brief for the Week*
1. 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! 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!
2. 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.
3. Vagabond Next Beginners Class on October 16th, 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.
4. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

Vagabond Bring a Friend Day All Day

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
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. DB Row, 8 reps/each side @ moderate weightx 3 sets, rest 1 minute.
Pause 1 second @ top position of Ring Row + 2 Second Lowering Phase
A2. Ball Pressing Core Activation, 8 reps @ 3 second iso hold x 3 sets, rest 1 minute.

A3. Strict Pull-Ups, 8-12 reps total x 3 sets, rest 1 minute.
People can do Negative Pull-Ups, 5-6 reps total or Lat Pull-Downs, 12-15 reps x 3 sets
B. 20 Minutes on the Clock:
Every 5 Minutes Complete the following:
15 DB Hang Power Cleans
300-400 Meter Run or 350-400 Meter Row
If the 15 hang db power cleans + run 400 meter takes you 3 minutes, then you rest 2 minutes, and you go every 5 minutes, so you should complete 4 sets total. Choose Run Wisely.
B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Strict Pronated Weighted Pull-Ups, 3-4 reps x 3 sets, rest 1 minute.
Sub in Negative Weighted Pull-Ups, 4-5 reps x 3 sets
A2. DB Zotman Curls, 10-12 reps x 3 sets, rest 1 minute.
A3. Banded Push-Downs, 20 reps x 3 sets, rest 1 minute.
No arching of the back, keep core tight and engaged like you would with a PALLOF PRESS.
B. 20 Minutes on the Clock:
Every 5 Minutes Complete the following:
15 Thrusters @ 95/65 lbs, 75/55 lbs
20-25 Cal Assault/15-18 Cal Assault(25-30 Cal Airdyne/15-20 Cal Airdyne) or Run 300-400 Meters
If the thrusters + cal assault bike takes you 3 minutes, then rest 2 minutes, you should 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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