*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 @ 11:00 am:
Bring the kids down after your workout on Saturday 10/28 at 11:00 am 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!

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4. Vagabond Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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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 Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, build to heavy set of 2, 10 minute time limit.
Compare to 3RM completed on April 4th, 2017
B1. Half Kneeling Single Arm Press, 10 reps/each way x 2 sets, rest 45 seconds.
You will be pressing with your right arm, and your left leg will up, and if your pressing with your left arm, then your right leg will be up
B2. DB Row, 8 reps/each arm x 2 sets, rest 45 seconds between sets.
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C. 5 Sets of the following @ Moderate Effort:
1 Minute Burpees
30 Second Plank Hold
1 Minute Row or 10 Meter Shuttle Sprint
30 Second Plank Hold
Rest 1 Minute between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Jerk, 3 reps x 3 sets, 70-80% of best 1RM, rest as needed between sets.
June 30th, 2017: Last Tested 1RM
B1. Tall Kneeling Double Arm Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
You will perform this movement on both knees, and pressing with a DB in each hand.
B2. Banded Pull Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
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C. 5 Sets of the following @ Moderate Effort:
1 Minute Burpees
30 Second Plank Hold
1 Minute Assault/Airdyne or 10 Meter Shuttle Sprint
30 Second Shoulder to Overhead @ 115/75, 95/65 lbs
Rest 1 Minute between sets
C. Competition Phase
Gymnastics OTMEM + Short Conditioning Lactate Work + Aerobic Long Recovery
A. Aerobic Conditioning of the following:
On the Minute, Every Minute of the following x 15 Minutes:
Minute 1: 15/10 Cal Row
Minute 2: 20 Wall Balls @ 20/14 lbs
Minute 3: 3 Strict Handstand Push-Ups + 6 Kipping Handstand Push-Ups
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Rest 5 Minutes
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B. Set Conditioning: Row Sprints
3 Sets of: 500 Meter Row @ 90% of best 500 meter pace, rest 3 minutes between sets.
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Rest 5 Minutes
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C. Aerobic Conditioning of the following:
On the Minute, Every Minute x 15 Minutes of the following:
Minute 1: 15/10 Cal Row
Minute 2: 8 Overhead Squats @ 115/75 lbs + 8 Step Down Box Jumps
Minute 3: 20 Kettlebell Swings Russian @ heavyweight, posterior hip hinge
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