*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:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
+
3-5 minutes of workout prep
Row 100 Meters
5 Burpees
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 1 rep x 6 sets, rest 1 minute between sets.
Use 90% of 1 rep max-Last time tested was October 18th, last week we did 1-2 reps, go up in weight from set.
B1. DB Floor Press, 8-10 reps @ 20×1 x 2 sets, rest 45 seconds between sets.
Go up in weight from May 16th, we did 10-12 reps
B2. DB Row, 6-8 reps/each arm x 2 sets, rest 45 seconds between sets.
+
C. Every 2 Minutes and 30 seconds Complete the following x 20 Minutes of the following:
8-10/6-8 Cal Row
12 Goblet Squats or Wall Balls
12 DB Strict Press @ Moderate Weight
If you finish in 90 seconds, then you have 60 second break, you must complete 8 sets in total.
B. Fitness Phase
Upper Body Press Max % + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 8-10 reps x 3 sets, rest 1 minute between sets.
Use about 50-55% of your best 1RM
B1. DB Row, 8-10 reps/each arm x 2 sets, rest 45 seconds between sets.
B2. Banded Tricep Push-Downs or Rope Tricep Push-Down, 15 reps x 2 sets, rest 45 seconds between sets.
+
C. Every 2 Minutes and 30 seconds complete the following x 20 Minutes of the following:
Run 100-200 Meters(10-12/7-8 Cal Assault Bike sub for rain)
12 Wall Balls
8 Shoulder to Overhead @ 115/75, 95/65 lbs
If you finish in 90 seconds, then you have 60 second break, you must complete 8 sets in total.
C. Competition Phase
Lend 1 + Lend 2
4 Sets of the following:
50 Meter Empty Sled Push
50 Meter Sprint Back
10 Thrusters @ 95/65 lbs
50 Meter Sprint Back
50 Meter Empty Sled Push
Rest 3-5 minutes between sets
+
Rest 12 Minutes
+
4 Sets of the following:
8/5 Cal Assault Bike Sprint @ Hard Effort
10 Lateral Burpees
8/5 Cal Assault Bike Sprint @ Hard Effort
10 Lateral Burpees
Rest 3-5 minutes between sets
+
Rest as needed
+
10 Sets of the following:
Row 250 meters, rest 1 minute to 1 minute and 30 seconds between sets.
Post Comments to Group Page.