"Tuesday 4.26.2016 + Next Beginners Class: May 16th"

Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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.

May Beginners

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. KB Farmer’s Walk x 60 Meters(Up and Back) x 3 sets, rest 45 seconds between sets.
A2. Side Bridges Weighted, 20 seconds/each side x 3 sets, rest 45 seconds between sets.
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B. AMRAP 10 Minutes of the following:
10/8 Calorie Assault Bike or 12/10 Calorie Airdyne
10 Burpees
60 Single Unders or 30 Double Unders
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Rest 3 Minutes
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AMRAP 10 Minutes of the following:
10/8 Calorie Assault Bike or 12/10 Calorie Airdyne
10 Box Jumps or Step-Ups
60 Single Unders or 30 Double Unders
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. Double KB Front Rack Carry, 60 meters(Up and Back) x 3 sets, rest 45 seconds between sets.
A2. Straight Leg Weighted Sit-Up, 12-15 reps x 3 sets, rest 45 seconds between sets.
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B. AMRAP 10 Minutes of the following:
12/10 Calorie Row
10 Box Jumps
5 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
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Rest 3 Minutes
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AMRAP 10 Minutes of the following:
12/10 Calorie Row
10 Sit-Ups Abmat
5 Hang Power Cleans @ 135/95 lbs, 115/75 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 Rounds of the following @ Warm-Up Pace:
15 Triple Unders or Attempts
10 Pistols(5/each side)
3 Bar Muscle-Ups
20 Banded Push-Downs
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B. Clean Barbell Work:
Work to a heavy complex of 1 Hang Power Clean + 1 Hang Squat Clean or Heavy set of 2 Hang Power Clean-Athlete Choice
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C. Conditioning Work:
3 Rounds for time of the following:
Run 400 Meters
21 Kettlebell Swings @ 53/35 lbs
12 Burpees
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D. Fatigue Gymnastics Training:
3 Rounds for time of the following:
5 Clean and Jerks @ 155 lbs/110 lbs
3 Muscle-Ups
5 Overhead Squats @ 155/110 lbs
15 Toes to Bar
II. Vagabond Opens Training 2017
A. Barbell Work
Work to a heavy set of 2 Hang Power Clean
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B. Conditioning Aerobic
3 Rounds for time of the following:
Run 400 Meters
12 Toes to Bar
6 Tall Box Jumps @ 30/24 inches
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Rest 8 Minutes
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3 Rounds for time of the following:
20/15 Cal Assault Bike
5 Muscle-Ups or Bar Muscle-Ups
15 Wall Balls @ 25/16 lbs
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