"Tuesday 4.5.2016 + Mother's Day Workout on 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. 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/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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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.

Mark Condon

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. DB CrossOver Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.

A2. Strict Pronated Pull-Ups, 6-10 reps or Lat Pull-Downs, 12-15 reps x 3 sets, rest 45 seconds between sets.
A3. Weighted Sit-Ups, 10-12 reps x 3 sets, rest 45 seconds between sets.
*Hold Plate, Med Ball, or object to increase*
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B. AMRAP 12 Minutes of the following:
10 Ball Slams
15 Walking Lunge Steps Total
10 Push-Ups or Box Push-Ups
15 Box Jumps or Step-Ups
B. Fitness Phase
Single Leg/Upper Body Pull/Core + Conditioning
A1. DB CrossOver Box Step-Ups, 8-10 reps/each leg x 3 sets, rest 45 seconds between sets.

A2. Strict Pronated Pull-Up Weighted Cluster, 1.1.1 x 3 sets, rest 45 seconds between sets.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. AMRAP 12 Minutes of the following:
10 Kettlebell Swings
10 Cal Row
10 Pull-Ups or Jumping Pull-Ups
10 Cal Row
C. Competition Phase
I. Vagabond Team Regional Training
Gymnastics Prep Warm-Up + Short Aerobic Conditioning + Recovery Aerobic Conditioning
A. Gymnastics Prep Warm-Up:
3 Sets of the following:
A1. Strict Handstand Push-Up, 6-10 reps, rest as needed.
A2. Handstand Walk x 30 Feet, rest as needed.
A3. Pistols, 8/each leg, rest as needed.
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B. 5 Rounds for time of the following:
20 Cal Row
12 Chest to Bar Pull-Ups
8 Burpee Box Jumps @ 24/20 inches
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C. Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 50 Double Unders
Even Minute: 4 Power Cleans @ 75% of 1RM
II. Opens 2017 Prep Training
A. AMRAP 15 Minutes of the following:
20/15 Calorie Assault Bike
15 Wall Balls
10 Chest to Bar Pull-Ups
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Rest 5 Minutes
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B. AMRAP 15 Minutes of the following:
50 Double Unders
20/15 Cal Row
5 Power Cleans @ 135/95 lbs
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