"Vagabond Before/After Results + Vagabond Yoga Class Returns August 20th"(8.6.2014)

*Vagabond Yoga Class will return on Wednesday, August 20th of regular scheduled class @ 7:35*

We have hired a new Yoga Teacher and I am excited to see her take the Vagabond Yoga Class Structure to a whole new level. She is close friends with our former Yoga/Massage Therapist, Lindsay Wadman, so I know the class will be in good hands. She will begin her class with Vagabond on Wednesday, August 20th!

*Before/After of Amy Hanson’s Time with Vagabond*

Very Proud of work, dedication, and consistency this woman puts in during her time at Vagabond. Could not be any happier for Amy and her success and wish her the same success thru the rest of her time with Vagabond.


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Coach Option
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Wall Angels Slow Tempo
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Core + Upper Body Push/Upper Body Pull/Core
A1. Close Grip Bench Press @ 30×1, 4 reps, 3 reps, 4 reps, 3 reps, rest 1 minute between sets.
Compare to July 2nd, 2014
A2. DB Bent Over Row Tripod @ 30×1, 5-6 reps heavy/each x 4 sets, rest 1 minute.
A3. Hollow Holds x 25-35 seconds x 4 sets, rest 1 minute.
B1. DB Tate Press @ 31×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Ring Rows @ 30×1, 6-8 reps/each x 3 sets, rest 1 minute.
B3. Plank Holds x 35 seconds, rest 35 seconds, Plank Holds x 35 seconds x 3 sets, rest 1 minute.
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A1. Weighted Mix Grip Pull-Up, x 3 sets, rest 1:30 between sets.
A2. DB Tripod Bent Over Row @ 30×1, 5-6 reps x 3 sets, rest 1:30 between sets.
B. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: DB Bench Press Heavy, 5-6 reps
Even Minutes: Airdyne 12-15 Calories
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 30 Second Hollow Hold
Even Minutes: Run 200 Meters @ Hard Effort
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
For those who need to work low cardio out put, today you will perform the following:
25-30 Minutes on Airdyne and/or Run at light effort for same time domain.
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