"Tuesday 5.3.2016"

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.

2. 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.


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.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. KB Double Front Rack Carry, 60 Meters(Up and Back in Parking Lot) x 3 sets, rest 45 seconds between sets.
A2. Ring Rows, 10-12 reps @ 2 Second Hold @ Top x 3 sets, rest 45 seconds between sets.
B. 4 Sets of the following:
12/10 Calorie Row
100 Meter Run
15 Russian Kettlebell Swings
30 Double Unders or 45 Single Unders
Rest 2 Minutes between sets
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. Double KB Farmer’s Carry Heavy, 60 meters(Up and Back) x 3 sets, rest 45 seconds between sets.
A2. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
B. 4 Sets of the following:
12/10 Calorie Assault or 15/12 Calorie Airdyne
100 Meter Run
12 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
15 Ball Slams
Rest 2 Minutes between sets
C. Competition Phase
I. Vagabond Regionals Training 2016
Gymnastics Prep Warm-Up + Short Aerobic Conditioning + Recovery Aerobic Conditioning
A. Clean Barbell Work:
On the Minute, Every Minute x 10 Minutes of the following:
Power Clean @ 75% x 2 reps
B. Snatch Barbell Work:
On the Minute, Every Minute x 10 Minutes of the following:
2 Squat Snatch, every 2 minutes, go up 5%, start @ 65%, end at 85%.
C. Conditioning Work:
3 Rounds for time of the following:
4 Muscle-Ups
12 Overhead Squats @ 115/85 lbs
18 Box Jump Overs @ 24/20 inches
Rest 12 Minutes
D. Gymnastics Fatigue Training
3 Rounds for time of the following:
30 Wall Balls @ 20/14 lbs
15 Burpees
1 Legless Rope Climbs + 2 Rope Climbs
II. Vagabond Opens Training 2017
5 Sets of the following:
15 Chest to Bar Pull-Ups, rest 30 seconds between sets.
4 Sets of the following:
12 Toes to Bar, rest 30 seconds between sets
3 Sets of the following:
3-4 Muscle-Ups(Ring or Bar), rest 20 seconds between sets
5 Sets of the following:
15 Thrusters @ 95/65 lbs
15 Lateral Burpees
*Rest 45 seconds between sets*
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