"Tuesday 4.4.2017"

*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.

VBC Community

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
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, build to heavy set of 3, 12 minute time limit.
B1. DB Bench press, 12-15 reps @ 20×1 x 2 sets, rest 45 seconds between sets.
B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
+
C. 4 Sets of the following:
2 Minutes and 30 seconds on the Clock:
10 Goblet Squats
10 Burpees
Max Calories on Assault/Airdyne remaining time
Rest 1 minute between sets
*Total cals for sugarwod for score*
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Jerk, on the minute, every minute x 8 minutes of 2 reps @ 80-85% of 1RM.
1RM tested last on February 14th
B1. DB Seated Press on Bench, 12-15 reps x 2 sets, rest 45 seconds between sets.
Tempo @ 2 seconds down, 2 second pause @ top
B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
+
C. 4 Sets of the following:
2 Minutes and 30 seconds on the Clock:
12 Wall Balls
10 Burpees
Max Calories on Row remaining time
Rest 1 minute between sets
*Total cals for sugarwod score*
C. Competition Phase
LP2 + LP2 + Aerobic Zone 1 Recovery
A. 6 Sets of the following @ 90% effort:
40 Second Row or Assault Bike Sprint, rest 3-4 minutes between sets.
Keep track of calories on every set, keep an eye on consistency, if you notice a big drop in production, add more rest time in between sets.
+
Rest 10 Minutes
+
B. 4 Sets of the following @ 100%
55 Seconds on Clock
12 Squat Cleans @ 95/65 lbs
Remaining Time AMRAP Cal Row
Rest 4-5 minutes between sets
+
Rest 10 Minutes
+
Complete the following @ Low Effort of the following:
6 Sets of the following:
5 Minutes @ 65% 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 30 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.
Post Comments to Group Page.