"Thursday 9.7.2017 + Bring a Friend Day Every Thursday Every Class"

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.

Babe

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
90 Degree Quad Stretch x 2 minutes/each side
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
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. Ring Rows, 8-10 reps x 3 sets, rest 1 minute.
Pause 1 second @ top position of Ring Row + 2 Second Lowering Phase
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 1 minute.
A3. DB External Rotations, 10 reps/each arm x 3 sets, rest 1 minute.
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B. 3 Rounds for time of the following:
20/15 Cal Assault Bike(30/20 Cal Airdyne)
100 Double Unders(200 Single Unders)
20 DB Box Step-Ups(10/each leg + Keep Weight Light for Step-Ups)
B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Strict Supinated 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 Pull-Aparts, 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.
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B. 3 Rounds for time of the following:
30/20 Cal Row
100 Double Unders(200 Single Unders)
20 DB Hang Alternating Snatches(10/each arm)
Do not snatch these from the ground, these might be
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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