"Tuesday 8.22.2017"

*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 Circuit Training Class Starts on Sunday, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
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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!
CLICK HERE TO REGISTER.

Susan

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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2 Sets of the following of Coach Run Warm-Up:
20 Seconds of Banded Pull-Aparts
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 8-10 reps x 3 sets, rest 1-2 minutes between sets.
Use about 50% of your best Close Bench Press for 8-10 reps
B1. DB Floor 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. DB Trap 3 Raise, 10 reps/each arm x 2 sets, rest 45 seconds between sets.
CLICK HERE FOR VIDEO ON MOVEMENT
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C. Complete the following For Time of:
3 DB Push Press
3 Burpees
3 DB Hang Power Cleans
3 Cal Row
6
6
6
6
9
9
9
9
12
12
12
12
15
15
15
15
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, 3 reps x 3 sets @ 80%, rest 1-2 minutes between sets.
B1. Banded Pull-Aparts, 20 reps x 2 sets, rest 1 minute.
B2. Banded Push-Downs, 20 reps x 2 sets, rest 1 minute
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C. Complete the following For Time of:
3 Thrusters @ 75.45 lbs
3 Burpees
3 Box Jumps
3 Cal Assault Bike(5 Cal Airdyne)
6
6
6
6(8 Cal Airdyne)
9
9
9
9(11 Cal Airdyne)
12
12
12
12(14 Cal Airdyne)
15
15
15
15(17 Cal Airdyne)
C. Competition Phase
Long Aerobic Conditioning
A. Every Minute on the Minute x 10 Minutes of the following:
3 Power Cleans + 3 Squat Cleans, go up in weight every set if you feel the need too, or every other set.
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B. Complete the following of:
AMRAP 5 Minutes of:
50 Wall Balls
25 Pull-Ups
Remaining Time complete AMRAP Row Cals
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Rest 5 Minutes
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AMRAP 5 Minutes of:
50 Wall Balls
25 Toes to Bar
Remaining Time complete AMRAP 20 Meter Shuttle Run
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Rest 5 Minutes
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AMRAP 5 Minutes of:
50 Wall Balls
25 Handstand Push-Ups-Kipping
Remaining Time complete AMRAP Ski Erg Cals
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C. Accessory Work of the following:
100 Banded Pull-Aparts
100 Banded Push-Downs
50 Reverser Hyper Reps @ moderate weight
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