"Tuesday 10.18.2016 + Vagabond Trunk or Treat on Saturday, October 29th for Kids/Parents"

Gym Brief for Month of October
1. Vagabond Next Beginners Class on October 24th:
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 Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

vagabond-trunk-or-treat

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Foam Roll Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, build to heavy single, 10 minute time limit.
B1. Ring Row Hold, 10-12 reps @ 2 second hold @ top x 2 sets, rest 45 seconds between sets.
B2. DB Powell Raises, 8-10 reps/each side x 2 sets, rest 45 seconds between sets.
C. AMRAP 6 Minutes of the following:
50 Jump Rope Singles
7 Burpees
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Rest 2 Minutes
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AMRAP 6 Minutes of the following:
50 Jump Rope Singles
7 Push Press(Scale to DB’s @ moderate weight)
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Rest 2 Minutes
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AMRAP 3 Minutes of the following:
Max Cal Row Distance
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*Score for SugarWOD is Row Calories*
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Close Grip Bench Press, 3 reps x 6 sets, rest 30 seconds between sets.
Use 55% of 1RM for Close Grip Bench Press, if you do not know what your close grip bench press is, then build to a heavy single in 10 minutes or less.
B1. DB Row Tripod Position, 12-15 reps/each arm x 2 sets, rest 1 minute.
B2. DB External Rotations, 8-10 reps/each arm x 2 sets, rest 1 minute.
C. AMRAP 6 Minutes of the following:
100 Meter Run
7 Ball Slams
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Rest 2 Minutes
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AMRAP 6 Minutes of the following:
100 Meter Run
7 Kettlebell Swings(Russian)
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Rest 2 Minutes
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AMRAP 3 Minutes of the following:
Max Cal Assault/Airdyne Distance
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*Score for Sugarwod is Total Cals*
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Posterior/Core Conditioning:
4 Sets of the following:
10 Reps Romanian Deadlifts @ 30-40% of best back squat, rest 30s
10 Reverse Hypers @ 25% of best back squat, rest 30s
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Rest 8 Minutes
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B. Set Conditioning Run:
5 Sets of the following:
200 Meter Run @ 400 Meter Pace % + 100 Meter Walk + 100 Meter Jog Easy Pace, rest 1 minute.
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Rest 8 Minutes
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C. Set Conditioning CrossFit Mix Modal Aerobic:
7 Rounds of the following:
12/8 Cal Assault Bike
10 Wall Balls @ 30/16 lbs
12 Burpees
Do not let up, just keep moving and go unbroken wall balls
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