"Tuesday 7.18.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 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!
3. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

2016 Throwdown

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 4-6 reps x 3 sets, rest 1 minute between sets.
Use 70-75% of your best 1RM, last time tested was October, 2016 + January 31st, 2017
We did 5-7 reps on July 11th
B1. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
C. 14 Minute AMRAP:
14/10 Cal Row
12 Wall Balls or Goblet Squats
8 No Push-Up Burpees
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 3-5 reps x 3 sets, rest 1 minute between sets.
Use about 80-85% of your best 1RM(Last week we did 4-6 reps)
B1. DB Bench Press, 6-8 reps @ heavy weight x 3 sets, rest 45 seconds.
Go heavier than what we did on June 27th @ 12-15 reps
B2. Strict Weighted Pull-Ups, 3-5 reps x 3 sets, rest 45 seconds.
People can sub to Assisted Negative Pull-Ups or Assisted Negative Weighted Pull-Ups, 3-5 reps total
C. 14 Minute AMRAP:
15/10 Cal Assault Bike(20/15 Cal Airdyne)
9 Hang Power Cleans @ 95/65 lbs
6 Shoulder to Overhead
C. Competition Phase
Long Aerobic Conditioning
3 Rounds of the following:
30/25 Cal Row
20 Toes to Bar
30/20 Cal Assault Bike
Rest 10 Minutes
10 Sets of the following:
25 Double Unders
5 Deadlifts @ 185/135 lbs
5 Lateral Burpees
Rest 1 minute between sets
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