"Tuesday 9.5.2017 + Vagabond Night Out on September 23rd"

*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.
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4. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.

Vagabond Post Throwdown

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. Close Grip Bench Press, 6-8 reps x 3 sets, rest 1-2 minutes between sets.
Use about 60% of your best Close Bench Press for 6-8 reps
B1. DB Standing 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 Pull-Aparts, 12-15 reps x 2 sets, rest 45 seconds between sets.
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C. 4 Sets of the following @ Hard Effort:
3 Minute AMRAP of the following:
9 Ball Slams
6 Goblet Squats
3 Cal Assault Bike
Rest 60 seconds between sets
*Start next set where you left off from previous set*
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, 2 reps x 4 sets @ 80%, rest 1-2 minutes between sets.
B1. Ring Rows, 10-12 reps @ 1 second pause @ top x 2 sets, rest 45 seconds between sets.
B2. DB Seated Press on Bench, 12-15 reps x 2 sets, rest 45 seconds between sets.
2 Second Lowering Phase from top position, eccentric portion.
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C. 4 Sets of the following @ Hard Effort:
3 Minute AMRAP of the following:
9 DB Walking Lunges Total
6 Cal Row
3 Pull-Ups or Jumping Pull-Ups
Rest 60 seconds between sets
*Start next set where you left off from previous set*
C. Competition Phase
Short Conditioning
Complete the following of:
AMRAP 9 Minutes of:
15 Thrusters @ 75/45 lbs
12 Toes to Bar
9 GHD Sit-Ups
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Rest 5 Minutes
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AMRAP 6 Minutes of:
9 Hang Power Cleans @ 95/65 lbs
6 Cal Assault Bike
3 Muscle-Ups
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Rest 5 Minutes
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AMRAP 3 Minutes of:
30 Power Snatches @ 115/75 lbs
Remaining time complete Cal Row
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Done!
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