"Tuesday 10.4.2016 + Next Vagabond Beginners Class: October 24th"

Gym Brief for the Week
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.
2. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“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.”
3. 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.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
3-5 Minutes of the following:
Run 100 Meters
5 Goblet Squats @ 2 second pause in bottom
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Press, 3 reps x 6 sets, rest 60 seconds between sets.
B1. DB Floor Press, 12-15 reps @ 3010 x 3 sets, rest 45 seconds between sets.
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds between sets.
C. 4 Rounds of the following:
Run 400 Meters(Sub 400 Meter Row if need be)
15 Push Press(Dummbells can be used or Barbell @ 95/65, 75/45 lbs)
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A1. DB Bench Press Heavy, 6-8 reps @ 2 second tempo down x 3 sets, rest 1 minute between sets.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute between sets.
A3. DB Row, 8-10 reps @ 2 second tempo down x 3 sets, rest 1 minute between sets.
B. 4 Rounds of the following:
Run 200 Meters
12 Hang Power Snatches @ 75/45 lbs
Assault Bike 12/9 Calories(Airdyne 16/12 Calories)
12 Box Jumps
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Posterior/Core Conditioning:
4 Sets of the following:
15 repetitions of Reverse Hypers @ 25% of Back Squat
15 Weighted Sit-Ups
Rest 1 minute between sets
Rest 8 Minutes
B. Set Conditioning Run:
4 Sets of the following:
200 Meter Fast Pace @ 95% + 200 Meter Jog + 200 Meter Walk, rest 1 minute between sets.
Rest 8 Minutes
C. Set Conditioning CrossFit Mix Modal Aerobic:
3 Rounds for time of the following:
21 Cal Row
15 Power Snatch @ 95/65 lbs
12 Cal Assault Bike
9 Overhead Squats @ 95/65 lbs
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