"Tuesday 4.11.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th:
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. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
3. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 8-10 reps x 3 sets, rest 1 minute between sets.
B1. DB Seated Press on Ground, 12-15 reps @ 20×1 x 2 sets, rest 45 seconds between sets.
B2. Banded Push-Downs, 20 reps x 2 sets, rest 45 seconds between sets.
C. AMRAP 12 Minutes of the following:
15 Burpees
12 DB Hang Power Cleans
9 DB Push Press
100 Meter Run
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Strict Press, 85%, 1-2 reps x 5 sets, rest 1 minute between sets.
1RM tested last on February 21st
B1. DB Floor Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
Tempo @ 2 seconds down, 1 second pause @ top
B2. Banded or Tricep Push-Downs, 20 reps x 2 sets, rest 45 seconds between sets.
C. AMRAP 12 Minutes of the following:
15 Burpees
12 Hang Power Cleans @ 115/75, 95/65 lbs
9 Push Press @ Weight Above
6 Cal Row or 100 Meter Run
C. Competition Phase
LP2 + LP2 + Aerobic Zone 1 Recovery
3 Sets of the following @ 95% effort:
45 Second Prowler Push @ Empty Weight, rest 4 minutes between sets.
3 Sets of the following @ 95% effort:
15 Thrusters @ 95/65 lbs
20 Second Assault Bike Sprint
Rest 4-5 minutes between sets
Score is total amount of cals on assault bike, so go hard
Complete the following @ Low Effort of the following:
8 Sets of the following:
4 Minutes @ 70% effort or Heart Rate Max, rest/walk 30 seconds between sets.
This will be a progression, we start off at 25 minutes for this week, this week we are up to 32 minutes, will run 6 weeks, and build in time, this is meant for recovery, but also a session to build the long, duration aerobic system, keep it simple.
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