"Tuesday 5.17.2016 + Next Vagabond Beginners Class: June 6th"

Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Boobs

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 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. DB Box Step-Ups, 6/each leg heavy x 3 sets, rest 60 seconds between sets.
A2. Weighted Straight Leg Sit-Up, 10-12 reps x 3 sets, rest 60 seconds between sets.
A3. Prowler Sled Push x 60 Meters(70 lbs total for men/30 lbs total for women) x 3 sets, rest 60 seconds between sets.
To the Corner of Parking Lot, Walk Back
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B. 4 Sets of the following:
8 Thrusters @ tough weight-either Barbell or Dumbbells
25 Second Assault/Airdyne Sprint
*Rest 90 seconds between sets.
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. Single Arm Heavy DB or KB Farmer’s Walk, 50 Meters Left Arm, rest 15 seconds, 50 Meters Right Arm x 3 sets, rest 45 seconds between sets.
A2. Weighted Straight Leg Sit-Up, 10-12 reps x 3 sets, rest 45 seconds between sets.
A3. Standing Pallof Press, 10/each way x 3 sets, rest 45 seconds between sets.
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B. 4 Sets of the following:
8 Tough Hang Power Cleans @ 185/115 lbs, 155/105 lbs, 135/85 lbs
100 Meter 90% Sprint Run
Rest 90 seconds between sets
C. Competition Phase
I. Vagabond Regionals Prep 2016
Lower Body Variation + Run Conditioning
A. Back Squat againt bands, up to a 1 rep max + 1 drop set, rest 2-3 minutes.
Use same bands you use for box squats, Once you a hit a 1rm, drop load by 20%, and hit 1 amrap set
B. Snatch High Hang Pulls @ 6 reps x 3 sets @ 75%, rest 1 minute between sets. Start @ High Hang Position and Perform Pulls.
C. Snatch of the following: Stop Where You Want To Stop
Snatch @ 5 reps @ 165-175/105-115 lbs, rest as needed.
Snatch @ 4 reps @ 185-195/125-135 lbs, rest as needed.
Snatch @ 3 reps @ 205-225/135-145 lbs, rest as needed.
Snatch @ 2 reps @ 225-245 lbs/145-155 lbs, rest as needed.
Snatch @ 1 rep @ 255-265/165-175 lbs, rest as needed.
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D. Run Endurance of the following:
100 Meters x 6 sets, rest 30 seconds between sets.
After 6 sets, complete 100 feet of Handstand Walk
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Rest 3 Minutes between Run Change
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200 Meter x 4 sets, rest 45 seconds between sets.
After 4 sets, complete 80 feet of Handstand Walk
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Rest 3 Minutes between Run Change
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300 Meters x 2 sets, rest 60 seconds between sets.
After 2 sets, complete 60 feet of Handstand Walk
II. Vagabond Opens Prep Training 2017
Conditioning Portions
3 Rounds of the following:
15 Pull-Ups
15 Burpees
15 Thrusters @ 75/45 lbs
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Rest 10 Minutes
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3 Rounds of the following:
15 Toes to Bar
15 Burpees
15 Hang Power Snatch @ 95/65 lbs
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Rest 10 Minutes
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3 Rounds of the following:
15 Box Jumps
15 Wall Balls @ 20/14 lbs
15 Kettlebell Swings @ 53/35 lbs
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