"Vagabond Bring a Friend Every Other Thursday: 2nd + 4th Thursday of Every Month"(7.7.2015)

*Vagabond Bring a Friend on the 2nd + 4th of 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, July 9th for all classes

bring-a-friend

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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3-5 Minutes of the following:
Banded Hamstring Stretch Variation x 90 seconds.each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Speed Bench Press @ 2ox1, 6-8 reps x 3 sets, rest 45 seconds between sets.
Compare to June 23rd + Go Up in Weight this week
A2. Strict Ring Row, 5-6 reps x 3 sets, 45 seconds between sets.
People can scale up by elevating feet or weighted vest
A3. Static Ring Hold or Bar Hold, 15 second hold, rest 5 seconds, 15 second hold x 3 sets, rest 45 seconds.
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B. 2 Sets of the following:
8 Minute AMRAP of the following:
200 Meter Run
15 Goblet Squats or Wall Balls
10 Burpees
15 Sit-Ups
Rest 3 Minutes between sets
Finish as much as possible in 8 minutes on both sets
B. Fitness Phase
Upper Body Press Laying/Upper Body Pull/PC + Short Aerobic
A1. Close Grip Bench Press @ 20×1, 4-6 reps x 3 sets, rest 60 seconds between sets.
Compare to June 23rd, 5-7 reps
A2. DB Tricep Extensions @ 30×1, 8 reps x 3 sets, rest 60 seconds between sets.
A3. Glute Bridges Double Leg, 12 reps x 3 sets, rest 60 seconds between sets
Pause @ top for 3 seconds
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B. 16 Minute AMRAP of the following:
10 DB Walking Lunges @ moderate weight
5 Lateral Burpees
5 Hang Power Cleans @ 135/95 lbs, 95/65 lbs
15 Cal Row
C. Competition Phase
Gymnastics Skill Work + Muscle Clean or Pull + Power Clean + EMOTM Gymnastics + CP Battery Clean or Snatch
A. 3 Sets of the following:
A1. Strict L Sit Pull-Ups, 3-5 reps total, rest as needed between sets.
A2. Strict Ring Weighted Dips @ 30×1, 4-5 reps, rest as needed between sets.
A3. Hollow Rocks, 20 reps, rest as needed between sets.
A4. Pistols, 8/each side, rest as needed between sets.
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B. Muscle Snatch, 80% of best muscle snatch, 2 reps touch n go x 3 sets, rest as needed.
C. Power Snatch, 75%, 1 rep x 5 sets, rest as needed.
D. Snatch Deadlift 2reps x 3 sets @ 110% of best snatch, rest as needed between sets.
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5 Sets of the following:
5 Heavy Deadlifts @ 315-345 lbs/215-235 lbs, 265-285 lbs/185-205 lbs
4 Muscle-Ups
5 Lateral Burpees
4 Strict Handstand Push-Ups- 2 to 3 inches for Men/ Regular Height to1 inch for Women
If Strict Handstand Push-Ups are a struggle, keep these at regular range of motion
Rest 3 Minutes between sets recommended, athlete chooses rest time based off of feeling if need so.
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