"Vagabond Bring a Friend Day on Thursdays"(10.21.2015)

*Vagabond Bring a Friend Every Thursday during the Month*

We will be running a special promotion for all Vagabond Members to bring their friends, family, and significant others to try a class during the weekday classes. This will give each person a true feeling of how our classes are run during the week, and give an opportunity for them to try a class for free. Just let Kevin know if you will be bringing a friend or family member on the designated Thursday, and bring them in and have some fun!

Next Bring a Friend Day: This Thursday, October 22nd for all classes

Johnny Reilly


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
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
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Split Squats or Petersen Step-Ups, 8/each leg x 3 sets, rest 1 minute between sets.
A2. Front Lean Rest or FLR on Rings, 75 seconds total x 3 sets, rest 1 minute.
B. DB Seated Press on Bench, 10-12 reps x 3 sets, rest 1 minute between sets.
C. AMRAP 12 Minutes of the following:
250 Meter Row
15 Goblet Squats or Wall Balls-Client Choice
30 Second Plank Holds
B. Fitness Phase
Front Squat/Upper Body Pull+ KB Walk Core + Conditioning
A1. Front Squat, 2 reps x 4 sets @ 88% of 1RM, rest 1 minute between sets.
A2. Weighted Strict Pronated or Supinated Pull-Ups Clusters, 1.1.1 x 4 sets, rest 1 minute between sets.
A3. DB Zotman Curls, 8-10 reps @ 30×1 x 4 sets, rest 1 minute between sets.
3 Rounds for time of the following:
20 Kettlebell Swings @ 53 lbs/35 lbs
20 Burpees or Pull-Ups-Client Choice
C. Competition Phase
3 Position Clean + Front Squat + Snatch Balance + CP Battery Based-Oly
A. 3 Position Clean(floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute.
B. Front Squat Speed, 50%, 2 reps x 10 sets, rest 45 seconds between sets.
C. Snatch Balance, work to max for the day, this could be moderate or heavy, depending how you feel, then 75% x 2 reps x 3 sets, rest 1 minute.
D. 5 Sets of the following:
5 Power Cleans @ 185 lbs/115 lbs
10 Box Jumps @ 30/24 inches
5 Thrusters @ 185/115 lbs
10 Toes to Bar
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