"Tuesday 3.22.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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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2. Vagabond Special Bring a Friend Day on Sunday, March 26th, 2017:
Vagabond will be offering a special Bring a Friend Day for all family, friends, and those who are interested in our programs. This will be a special class for all current Vagabond Members and those who they bring for the class. The class is free, and will be class oriented and run by a coach. Bring Anyone You Wish to come try out Vagabond!
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3. Vagabond Facebook Check-In Contest Thru Whole CrossFit Opens:
We will be doing our Facebook Check-In Contest again during the CrossFit Opens. Check in throughout the week with hashtags #vagabond or #vbc and we will pick a random winner every week. At the end of the competition, we will pick a winner for the grand prize for a Free Month Membership.
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4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.

April 3rd Beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 2-3 reps x 4 sets, rest 1 minute between sets.
Look back at last week, we did 3-5 reps
B1. DB Floor Press, 10-12 reps @ 20×1 x 3 sets, rest 1 minute between sets.
B2. Banded Pull-Aparts, 15 reps x 3 sets, rest 1 minute between sets.
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C. 5 Sets of the following:
20 Second DB Push Press
30 Second Burpees
40 Second Assault/Airdyne
Rest 1 minute between sets
*Total reps for workout for SugarWod*
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press, 3-5 reps x 3 sets, rest 45 seconds between sets.
Use 80% of push press, 1RM was completed on February 7th, 2017
B1. DB Bench Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
Tempo @ 3 seconds down, 1 second pause @ top
B2. Banded Pull-Aparts, 15 reps x 3 sets, rest 45 seconds between sets.
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C. 5 Sets of the following:
20 Second Hang Power Snatch @ 75/45 lbs
30 Seconds Overhead Squat(If you do not want to do these, then perform front squats)
40 Seconds Row @ Hard Effort
Rest 1 minute between sets
*Total reps for SugarWod*
C. Competition Phase
Aerobic Recovery/Zone 1 thru Zone 3 Sessions
3 Sets of the following:
AMRAP 10 Minutes of the following @ 80% moderate effort of:
250 Meter Row
15 Anchored Sit-Ups
10 KB Walking Lunges @ moderate weight(5/each leg)
5 KB Push Press @ same weight above
Rest 3 minutes between sets
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