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.
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2. Vagabond Circuit Training Class Starts on Sunday, April 17th
The Spring Edition of the Vagabond Circuit Training is back and ready to go. Please see Kevin for sign up and to reserve your spot today. The class runs every Sunday @ 8:00 am for 8 weeks at only $100 for current Vagabond Members. Join this high intense, aerobic based workout system with your fellow Vagabonds every Sunday for 8 weeks and get a great workout in to finish off your weekend!
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3. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th
Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/
This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
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4. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.
I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. DB Split Squats, 8/each leg x 3 sets, rest 45 seconds between sets.
A2. Strict Supinated Pull-Ups, 6-10 reps or Lat Pull-Downs, 12-15 reps x 3 sets, rest 45 seconds between sets.
A3. Standing Pallof Press, 10/each side x 3 sets, rest 45 seconds between sets.
Use Purple or Red Bands
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B. AMRAP 10 Minutes of the following:
10 Wall Balls or Goblet Squats
10/8 Calorie Airdyne or 8/6 Calorie Assault
B. Fitness Phase
Single Leg/Upper Body Pull/Core + Conditioning
A1. Bar Back Rack Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds between sets.
Person puts barbell on back, you can add weight as you see fit
A2. DB Row, 6-8/each arm x 3 sets, rest 45 seconds between sets.
A3. DB Traditional Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. AMRAP 10 Minutes of the following:
10 Pull-Ups or Jumping Pull-Ups
10 Kettlebell Swings Russian
15 Sit-Ups
C. Competition Phase
I. Vagabond Regionals 2016 Training
Gymnastics Prep Warm-Up + Short Aerobic Conditioning + Recovery Aerobic Conditioning
A. Gymnastics Prep Warm-Up:
3 Sets of the following:
A1. Glute Ham Sit-Ups, 20 reps, rest 30 seconds between sets.
A2. Legless Rope Climbs, 2 reps, rest 30 seconds between sets.
A3. Weighted Pistols @ 35/26 lbs x 6/each leg, rest 30 seconds between sets.
A4. Triple Unders, 10-15 reps or attempts, rest 60 seconds between sets.
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B. Snatch Barbell Work:
2 Sets of the following
Minute 1: 5 Squat Snatches @ 50%
Minute 2: 4 Squat Snatches @ 60%
Minute 3: 3 Squat Snatches @ 70%
Minute 4: 2 Squat Snatches @ 75%
Minute 5: 1 Squat Snatch @ 80%
Minute 6: Rest
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C. 5 Rounds for time of the following:
30 Feet Handstand Walk
25/20 Calorie Assault Bike
20 Wall Balls @ 25/16 lbs
15 Burpees
II. Vagabond Opens 2017 Training:
Aerobic Testers
A. 4 Rounds of the following:
20 Wall Balls @ 20/14 lbs
15 Cal Row
10 Burpee Box Jumps @ 24/20 inches
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Rest 10 Minutes
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On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: 10 Kipping Handstand Push-Ups
Even Minute: 200 Meter Run
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