"Tuesday 12.26.2017"

No 5:30 am Open Gym, All Regular Scheduled Classes Rest of Day:

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

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1. Vagabond Next Beginners Class on January 8th, 2018:
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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I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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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. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, work to a heavy single for the day, 8-10 minute time limit.
June 13th, 2017 + October 18th, 2017-1RM Results
B1. Half Kneeling Single Arm Press, 10 reps/each arm x 3 sets, rest 60 seconds between sets.
B2. Banded Pull Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
2 Sets of the following:
7 Minutes on the Clock @ moderate pace of:
10 Kettlebell Swings Russian
10/8 Cal Assault Bike
10 Goblet Squats
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. DB Floor Press Heavy, 5 reps x 3 sets, rest 60 seconds between sets.
A2. Banded Push-Downs, 20 reps x 3 sets, rest 60 seconds between sets.
A3. DB Row Heavy, 5 reps/each arm x 3 sets, rest 60 seconds between sets.
A4. Tall Kneeling Arnold Press, 10 reps x 3 sets, rest 60 seconds between sets.
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B. Complete the following of:
2 Sets of the following:
7 Minutes on the Clock @ moderate pace of:
10 Shoulder to Overhead @ 95/65 lbs
12/8 Cal Row
10 Front Squats @ above weight
Rest 2 Minutes between sets
C. Competition Phase
Aerobic Conditioning or Gymnastics Fatigue Training
A. Conditioning Piece @ Low Effort of the following:
6 Sets of the following @ Mod Effort of:
60 Second Assault Bike @ Cals
Rest 15 seconds
45 Second Burpee No Jump
Rest 15 seconds
30 Second Double Unders
Rest 30 seconds
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Rest 5 Minutes
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6 Sets of the following @ Mod Effort of:
60 Second Assault Bike @ Cals
Rest 15 seconds
45 Second Wall Balls @ 20/14 lbs
Rest 15 seconds
30 Second Hang Power Cleans @ 135/95 lbs
Rest 30 seconds
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