"Tuesday 4.19.2016 + Mother's Day Workout on Sunday, May 8th"

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. 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/register.php?id=6003

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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3. 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.

CP

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Upper Body Pull/Core + Conditioning
A. DB Box Step-Ups, 5 reps/each side heavy x 3 sets, rest 75 seconds between sets.
B1. DB Row, 8/each side x 3 sets, rest 45 seconds between sets.
B2. Standing Low to High Wood-Chop, 10/each side x 3 sets, rest 45 seconds between sets.

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B. AMRAP 12 Minutes of the following:
10 Sit-Ups
10 Wall Balls or Goblet Squats
10 Step-Ups or Box Jumps
B. Fitness Phase
Single Leg/Upper Body Pull/Core + Conditioning
A. Bar Rack In Place Lunges, 5 reps/each leg heavy x 3 sets, rest 45 seconds between sets.
Person puts barbell on back, you can add weight as you see fit
B1. Barbell Pendalay Row, 8 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Plank Holds, 45 seconds x 3 sets, rest 45 seconds between sets.
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B. AMRAP 12 Minutes of the following:
10 Wall Balls
10 Cal Row
10 Kettlebell Swings @ 53/35 lbs
C. Competition Phase
I. Vagabond Regionals Training 2016
Gymnastics Prep Warm-Up + Short Aerobic Conditioning + Recovery Aerobic Conditioning
A. Gymnastics Prep Warm-Up:
3 Sets of the following:
A1. Strict Handstand Push-Ups Plates, 4-6 reps(3 inch plates men/2 inch plates women), rest 45 seconds.
A2. Pistols, 8 fast reps/each leg, rest 45 seconds between sets.
A3. Triple Unders, 10 reps or attempts, rest 45 seconds between sets.
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B. Snatch Barbell Work:
Work to the following in a 12 minute time limit:
1 Hang Power Snatch + 1 Mid Thigh Squat Snatch + 2 Overhead Squats
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C. 5 Rounds for time of the following:
6 Clean and Jerks @ 135/95 lbs
1 Legless Rope Climb
10 Kipping Handstand Push-Ups @ 4 inch plates men/2 inch plates women
1 Rope Climb
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D. 40 Feet Handstand Walk x 4 sets, rest 60 seconds between sets.
II. Vagabond Opens Training 2017
Aerobic Testers
A. 3 Rounds for time of the following:
Run 400 Meters
21 Pull-Ups
12 Kettlebell Swings @ 53/35 lbs
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Rest 10 Minutes
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B. 3 Rounds for time of the following:
Row 500 Meters
21 Wall Balls
12 Burpees
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