"Tuesday 12.27.2016"

*** Vagabond Holiday Hours ***
1. Saturday, Dec 31st: New Years Eve: Open Gym 9:00 am-11:30 am + 9:00 am Lifestyle/Fitness Phase Class + 10:00 am Competition Phase Class
2. Sunday, January 1st, New Years Day: Open Gym 9:00 am-11:00 am Open Gym
3. Monday, January 2nd: Open Gym 7:00 am-1:00 pm
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. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 2 reps x 6 sets(80%), rest 45 seconds.
Use October 18th for Percentage
B1. DB Single Arm Half Kneeling Press, 10-12 reps/each arm x 3 sets, rest 1 minute.
B2. Tall Kneeling Pallof Press, 12-15 reps/each way x 3 sets, rest 1 minute.
C. 3 Sets of the following
4 Minute AMRAP of the following:
3 Burpees
6 DB Push Press
9 Ball Slams
Rest 90 seconds between sets
B. Fitness Phase
Single leg + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Front Squat, 4 reps(75%) x 4 sets, rest 1 minute between sets.
Get 1RM from October 14th + November 29th
B1. DB Walking lunges, 8 reps/each leg x 3 sets, rest 45 seconds.
B2. DB Single Arm Standing Press, 10-12 reps/each arm x 3 sets, rest 45 seconds.
C. 3 Sets of the following:
4 Minute AMRAP of the following:
9 Wall Balls
6 Russian KBS
20 Double Unders(40 Single Unders)
Rest 90 seconds between sets
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Gymnastics Skill Set:
3-4 Sets of the following:
1 Bar Muscle-Ups
3 Strict Pull-Ups
5 Kipping Pull-Ups
7 Chest to Bar Pull-Ups
Rest 60-90 seconds between sets
B. Mix Modal Setting:
9 Minutes of the following:
10/8 Cal Assault Bike(Run 200 Meters)
8 Box Jumps Step Down
8 Wall Balls
Right into 4 Minute Assault Bike Light Recovery
9 Minutes of the following:
10/8 Cal Assault Bike(Run 200 Meters)
8 Hang Power Snatch @ 75/45 lbs
8 GHD Sit-Ups
Right into 4 Minute Assault Bike Light Recovery
9 Minutes of the following:
10/8 Cal Assault Bike(Run 200 Meters)
8 Front [email protected] 95/65 lbs
8 Box Jump Overs
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