Vagabond of the Month for July: Courtney P.
“The knowledgeable staff who genuinely take pride in what they do and seeing athletes of all levels continue to make progress towards whatever goals they pursue. Also the great people who attend the gym, make working out fun, and push you during the workouts.”
+
*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 Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
DO SOMETHING DIFFERENT COACHES!
+
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 2-3 reps x 3 sets, rest 1 minute between sets.
Use 80-85% of your best 1RM, last time tested was October, 2016 + January 31st, 2017
We did 3-5 reps on July 25th
B1. DB Floor Press, 12-12 reps x 2 sets, rest 45 seconds between sets.
B2. Deadbug Variation, 10 reps/each way x 2 sets, rest 45 seconds between sets.
+
C. 4 Sets of the following:
3 Minute AMRAP of the following:
20 Jump Rope Singles
6/4 Cal Assault Bike
8 In-Place Lunges(4/each side)
Rest 90 seconds between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Close Grip Bench Press, 1-2 reps x 5 sets, rest 1 minute between sets.
Use about 90% of your best 1RM(Last week we did 2-3 reps)
A2. RKC Plank Holds, 45 seconds total time x 5 sets, rest 1 minute between sets.
Engage Core, Squeeze Legs, Butt, and Core
+
B. 4 Sets of the following:
3 Minute AMRAP of the following:
8 Box Jumps or Step-Ups or 20 Second Row-Client Choice
8 Kettlebell Swings Russian
8 Goblet Hold In-Place Lunges(4/each leg)
*Rest 90 seconds between each set*
C. Competition Phase
Long Aerobic Conditioning
A. Run Conditioning of the following:
5 Sets of the following @ Aerobic Effort(Pace Yourself)
400 Meter Row, rest 2-3 minutes between sets.
For pacing go off of 500 meter pace, take about 3-6 seconds off your 500 meter pace
+
B. Barbell Conditioning of the following:
Every Minute on the Minute x 12 Minutes of:
Odd Minute: 5 Thrusters @ 135/95 lbs
Even Minute: 8-10 Kipping Handstand Push-Ups(Can increase difficulty by raising heights on Handstand Position)
+
C. For Time of the following:
2 Rounds of the following:
15 Wall Balls
10 Burpees
5 Box Jumps
40/30 Cal Assault Bike
2 Rounds of the following:
15 Wall Balls
10 Burpees
5 Box Jumps @ 30/24 inches
40/30 Cal Assault Bike
2 Rounds of the following:
15 Wall Balls
10 Burpees
5 Box Jumps
40/30 Cal Assault Bike
Done
Post Comments to Group Page.