"Tuesday 10.17.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on November 6th, 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 Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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3. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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 dynamic prep movement:
Shoulder Prep-Myofascia Release Foam Roller or Shoulder Stretches + Opening
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3-5 minutes of the following:
airdyne 20 seconds
5 indian push ups
100 meter run
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 1 rep x 4-5 sets, rest 1-2 minutes between sets.
Use about 90-95% of your best Close Bench Press for 1 reps
B1. Tall Kneeling Single Arm Press, 10 reps/each way x 2 sets, rest 45 seconds.
Tall Kneeling position is on both knees, kneeling.
B2. Banded Push Downs, 20 reps x 2 sets, rest 45 seconds between sets.
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C. Complete Set every 5 minutes for 20 minutes of the following:
10 Right Arm DB Push Press
10 Left Arm DB Push Press
10 Goblet Squats
90 Second Assault/Airdyne @ Aerobic Sprint or Row Cal(Not all out sprint, keep in mind have other sets to complete)(You can also perform 300 Meter Run instead of row or bike)
Rest with remaining time, so if takes you 4 minutes, then rest 1 minute, you should complete 4 sets total of workout. Score is total cals on row or bike.
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, 3 reps x 3 sets, rest 1-2 minutes between sets.
Look back at August 22nd for 3 rep weight
B1. Banded Push-Downs, 20 reps x 2 sets, rest 45 seconds between sets.
B2. DB Tricep Extensions, 12-15 reps x 2 sets, rest 45 seconds between sets.
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C. Complete set every 5 minutes for 20 minutes of the following:
10 Right Arm DB Push Press
10 Left Arm DB Push Press
10 Box Jumps
90 Second Cal Row @ Aerobic Sprint or Assault Bike(This is not an all out effort, keep some in the tank for the following sets)(You can also perform 300 Meter Run instead of row or bike)
Rest with remaining time, so if it takes you 4 minutes, then you rest 1 minute, score is total amount of cals on row or bike.
C. Competition Phase
Gymnastics OTMEM + Short Conditioning Lactate Work + Aerobic Long Recovery
A. Gymnastics On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 10 Chest to Bar Pull-Ups
Minute 2: 15 GHD Sit-Ups
Minute 3: 45 Second Shuttle Run(10 Meter Cones Setp-Up)
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B. 4 Sets of the following @ Hard Effort:
12 Deadlifts @ 185/125 lbs
12/8 Cal Assault Bike
Rest 4-6 Minutes between sets
This is a high effort, more than aerobic, this is lactates, so let it out on the bike, get at it!
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C. Aerobic Conditioning Opens Prep:
3 Rounds of the following:
30/20 Cal Assault Bike
21 Wall Balls
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