"Tuesday 8.8.2017"

*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 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 1-2 reps x 4 sets, rest 1 minute between sets.
Use 90% of your best 1RM, last time tested was October, 2016 + January 31st, 2017
We did 3-5 reps on August 1st
B1. DB Bench Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. RKC Plank Holds, 30 seconds, rest 5 seconds, 30 seconds x 2 sets, rest 45 seconds between sets.
C. AMRAP 14 Minutes of the following:
200 Meter Run(Modify to 200 Meter Row for Sub)
10 No Push-Up Burpees
5 DB Push Press(Scale up to Barbell Push Press @ 65/35 lbs)
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, build to heavy single, 10 minute time limit.
Recommended Rep Scheme: 8 reps light, 7 reps light, 6 reps light, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep heavy
B1. DB Seated Press on Bench, 10-12 reps x 2 sets, rest 1 minute.
B2. Banded Push-Downs, 20 reps x 2 sets, rest 1 minute.
C. AMRAP 14 Minutes of the following:
200 Meter Run(Modify to 15/10 Cal Assault Bike)
10 Bar Facing Burpees
5 Hang Power Snatches @ 95/65, 75/45 lbs
C. Competition Phase
Long Aerobic Conditioning
A. Bike Conditioning of the following:
5 Sets of the following @ Aerobic Effort(Pace Yourself)
30/20 Calories on Assault Bike, rest 3-4 minutes between sets
Goal is to be aerobic, so this is not a full effort of 30 cals, maintain and sustain.
B. Gymnastics Conditioning Benchmark of the following:
For Time of the following:
25 Kipping Handstand Push-Ups
400 Meter Run
25 Kipping Handstand Push-Ups
400 Meter Run
Do not go to failure on the HSPU, if you can unbroken, then do so, but remember you have a second set of HSPU, so find a number you know you can do off the bat, and then work from there.
C. Barbell Conditioning of the following:
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 7 Push Jerk @ 135/95 lbs + 7 Step Down Box Jumps @ 30/24 lbs
Even Minute: 18 Unbroken Wall Balls @ 20/14 lbs
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