"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.
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