"Tuesday 12.29.2015 + New Year Schedule"

*Gym Brief for the Week*

1. Vagabond New Year Holiday Schedule

A. Thursday, December 31st, 2015(New Year’s Eve): 6 am,715 am, 9 am, 12 pm classes

B. Friday, January 1st, 2015(New Year Day): 9 am to 2 pm Open Gym

 

+

2. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

+

3. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

Vagabond Link

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Kettlebell Swings 10 reps
Indian Push-Ups 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Deadlift, 4 reps x 4 sets @ 80% of 1RM, rest 1 minute between sets.
Get 1RM from July 30th or October 22nd
A2. Weighted Strict Pronated Pull-Ups, 3-4 reps x 4 sets, rest 1 minute between sets.
Scale to Weighted Negative Pull-Ups, 3-4 or Lat Pull Downs Supinated, 8-10 reps
B. AMRAP 14 Minutes of the following:
16 Calorie Assault Bike/13 Calorie Assault or 22 Calorie Airdyne/16 Calorie Airdyne
12 Goblet Squats or Wall Balls
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 65% x 1.1.1 x 3 sets, rest 1 minute between sets.
Up 5% from last week, please follow percentages
A2. Anchored Abmat Sit-Ups, 30 reps fast x 3 sets, rest 1 minute between sets.
Partner can stand on feet, while performing this movement
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
B. AMRAP 7 Minutes of the following:
Row 12/8 Calories
Wall Balls 10 reps
+
Rest 2 Minutes
+
AMRAP 7 Minutes of the following:
Row 12/8 Calories
Hang Power Cleans 10 reps @ 115/75 lbs, 95/65 lbs
C. Competition Phase
Snatch(High Hang) + Power Clean + Push Jerk + Snatch Pull + Upper Body Pull/Push + Gymnastics Based Fatigue Training(Always will be a Gymnastics OTMEM mixed with Weight Training of Heavy weight)
A. High Hang Snatch, 70% x 2 reps x 3 sets, 75% x 2 reps x 3 sets, rest as needed between sets.
B. Power Clean(2 reps) + Push Jerk( 1 rep) x 5 sets @ 75%, rest 2 minutes between sets.
C. Snatch Pull, 90% x 3 reps, 95% x 3 reps, 100% x 3 reps, 75% x 3 reps, rest as needed between sets.
D. 4 Sets of the following:
1 Rope Climb
30 Feet Handstand Walk
15 Box Jumps @ 30/24 inches
1 Legless Rope Climb
30 Feet Handstand Walk
12 Chest to Bar Pull-Ups or 15 Toes to Bar-Athlete Choice
Rest 3-5 Minutes between sets
+
Rest 5 Minutes
+
E. 20 Seconds on, 40 seconds off x Row Cals x 10 Sets.
Post Comments to Group Page.