"Tuesday 6.20.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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 Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Press, 8-10 reps x 3 sets, rest 1 minute between sets.
Use 50-55% of your best 1RM, last time tested was: October 25th, 2016 + January 31st, 2017
B1. DB Cuban Presses, 10-12 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Pull Aparts, 15 reps x 2 sets, rest 45 seconds between sets.
C. 3 Sets of the following @ Moderate Effort of:
15 Russian KBS
15 Box Jumps or Step-Ups
20/15 Cal Row
15 Push Press(DB or Barbell)
Rest 2-3 minutes between sets
B. Fitness Phase
Upper Body Press Max % + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 6-8 reps x 3 sets, rest 1 minute between sets.
Use about 65-70% of your best 1RM(Last week was 7-9 reps, go up in weight slightly)
B1. Standing Cable Row(Use Band or Functional Trainer Machine)x 2 sets, rest 45 seconds between sets.
B2. DB Tricep Extensions, 10-12 reps x 2 sets, rest 45 seconds between sets.
C. 3 Sets of the following @ Moderate Effort of:
15 Shoulder to Overhead @ 95/65, 75/55 lbs
15 Step Down Box Jumps
400 Meter Run
15 Front Rack In-Place Lunges(So every set of 15 should be 8 on one leg and 7 on the other leg)(Can go back rack if front rack is an issue)
Rest 2-3 minutes between sets
C. Competition Phase
Long Aerobic Conditioning
10 Sets of the following @ Moderate Effort:
Run 200 Meters, rest 1:1 interval(Rest how long it takes you to run 200 meters)
These are not full efforts—If you want to find your max heart rate, then complete three to four 800 meter runs, rest about 3-4 minutes between each run, and wear heart rate monitor, and monitor your highest max heart rate during each 800 meter run, if your heart rate max goes up after each run, then keep going until you see your max heart rate drop from previous run, or can do 2 minute assault bike for sets with same protocol. This is good to find your max heart rate as move forward, so we can base our % off of our max heart rate.
Rest 10 Minutes
5 Sets of the following @ moderate effort of:
400 Meter Run
15 Thrusters @ 75/45 lbs
Rest 1:1 interval between each set
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