"Vagabond Bring a Friend on Thursday for All Classes"(7.23.2015)

A. *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 23rd for all classes


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
1 Way Shoulder Stretch x 90 seconds each side
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Asst.+ Long Aerobic Duration
A1. Deadlift Traditional or Trap Bar Deadlift, 2 reps @ 80-85% x 4 sets, rest 1 minute between sets.
A2. DB Cuban Presses, 10 reps x 4 sets, rest 1 minute between sets.
B. Perform the following:
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Swings: Russian or American-People doing Internal Competition-American
100 Meter Run
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration-Tester Week
A1. Snatch Deadlift, 2 reps @ 105% of best snatch x 4 sets, rest 45 seconds between sets.
A2. Stability Ball Roll-Outs, 10 reps x 4 sets, rest 90 seconds between sets.
People can scale up to AB WHEELS for 10 reps x 4 sets
B. 10-9-8-7-6-5-4-3-2-1 of the following:
Shoulder to Overhead @ 115 /75 lb, 95/65 lbs
Row 200 meters after every set.
C. Competition Phase
Rest Day/Open Gym
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.
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