"Tuesday 12.20.2016"

Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.

We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.


I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
20 Second Airdyne/Assault
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifesyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Press, 3 reps x 5 sets(75%), rest 1 minute.
Use October 25th for Percentage
B1. DB Bench Press, 12-15 reps x 3 sets, rest 1 minute.
B2. Standing Pallof Press, 12-15 reps/each way x 3 sets, rest 1 minute.
C. AMRAP 15 Minutes of the following:
8-10 Burpees
8-10 DB Thrusters @ moderate weight(People can scale up to Barbell Weight @ 65/45 lbs)(People can scale to KB Swings Russian or DB Push Press)
8-10 Cal Row
B. Fitness Phase
Single leg+ Upper Body Press/Upper Body Row + Conditioning Lactate
A. Front Squat, 6 reps(70%) x 3 sets, rest 1 minute between sets.
Get 1RM from October 14th + November 29th
B1. DB Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
If you do box step ups on Monday, then perform Back Extensions, 10-12 reps
B2. DB Single Arm Half Kneeling Press, 12-15 reps/ach arm x 3 sets, rest 45 seconds.
C. AMRAP 15 Minutes of the following:
15 Wall Balls
8 Burpees
15 Kettlebell Swings- Russian-Heavy
8 Box Jumps
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Gymnastics Skill Set:
30 Feet Handstand Walks x 6 sets, rest 30 seconds between sets.
Make these fast and good position, those who struggle with handstand walks, perform shoulder taps x 20 seconds against wall
B. Mix Modal Setting:
10 Minutes on the Clock:
30 Double Unders
12 Walking Lunges @ KB @ 35/18 lbs in goblet squat position(6/each leg)
4 Bar Muscle-Ups(use banded bar muscle ups, if you have the strength, but just need to work movement pattern)
Rest 3 Minutes
8 Minutes on the Clock:
12/8 Calorie Assault Bike(Sub 15/10 Calorie Row, if do not have Assault Bike)
8 Box Jump Overs
2 Ring Muscle-Ups(Scale to 5 chest to bar pull ups)
Rest 3 Minutes
6 Minutes on the Clock:
50 Double Unders
25 Kettlebell Swings
50 Double Unders
*Remaining time assault bike calories @ 90% effort(sub row if do not have row)*
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