"Tuesday 8.15.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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.
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2. 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!
CLICK HERE TO REGISTER.

Susan

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, build to heavy single, 8-10 minute time limit.
Last time tested was October, 2016 + January 31st, 2017
B1. DB Push Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
2 Second Lowering phase from the top, so 2 seconds from top to bottom on the return.
B2. Banded Push-Downs or Tricep Push-Downs Machine, 12-15 reps x 2 sets, rest 45 seconds between sets.
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C. 15 Minutes on the Clock:
Every 5 Minutes complete the following: So complete 3 sets total.
Run 600-800 Meters or Row 650-850 Meters
Then complete 20 wall balls or 25 goblet squats
Rules: So you run 600-800 meters + complete 20 wall balls or 25 goblet squats, if this takes you 3 minutes, then you rest the remaining time.
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 3 reps x 3 sets @ 80%, rest 1-2 minutes between sets.
B1. DB Tricep Extensions, 10-12 reps x 2 sets, rest 1 minute.
B2. Ring Rows, 8-10 reps @ 2 second pause @ top x 2 sets, rest 1 minute.
People can scale up by performing elevated ring rows or weighted ring rows.
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C. 15 Minutes on the Clock: So complete 3 sets total.
Every 5 Minutes complete the following:
Run 600-800 Meters or Row 650-850 Meters
Then complete 20 Wall Balls
Rules: So you run 600-800 meters + complete 20 wall balls or 25 goblet squats, if this takes you 3 minutes, then you rest the remaining time.
C. Competition Phase
Long Aerobic Conditioning
A. Run Conditioning of the following:
8 Sets of the following @ Aerobic Effort:
200 Meter Run, rest 1-2 minutes between sets.
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B. Gymnastics Conditioning of the following:
Complete 50 Strict Handstand Push-Ups
After every 15 repetitions, complete 30 Cal/20 Cal Assault Bike(Men Watts above 450 plus for the 30 cals, and women above 325 watts plus for the 20 cals
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C. Barbell Conditioning of the following:
Every Minute on the Minute x 12 Minutes of the following:
3 Thrusters @ 115/75 lbs first 3 minutes, then 3 Thrusters @ 135/95 next 3 minutes, then 3 Thrusters @ 155/105 lbs for next 3 minutes, then 3 Thrusters @ 185/115 lbs for next 3 minutes.
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