Saturday Class Schedule: 9:00 am and 10:00 am
'Tis the Season to be a Vagabond!
I. Vagabond Christmas Party:
The Vagabond Christmas Party will be taking place at 7:00 pm on Saturday. The party will begin at 7:00 pm and will last until the last Vagabond departs the Vagabond premise. Any attire is appropriate and a fun attitude is mandatory. If you will be drinking adult beverages, please have a sober driver or if you need to, I will be offering to drive people home as well. Also, any foods are encouraged and greatly appreciated as this party relies on all Vagabonds to bring food to keep the party going. Adult beverages will be Bring Your Own Beer or whatever you like to the party as well. This is a just a get together, so we can step away from the workout world and just enjoy our time as a community and a gym.
II. “Saturday Sweat Fest”:
10-9-8-7-6-5-4-3-2-1 of:
DB Hang Power Clean
DB Push Press
Box Jumps @ 24/20
*Phase 1*
DB Weight @ 25/15
*Phase 2*
DB Weight @ 30/20
*Phase 3*
DB Weight @ 35/25
III. Competitors Workout Schedule of the Day:
A. 3 Rounds for time of:
10 Weighted Pull-Ups(Weight Vest or 40 lbs Dumbbell)
30 Back Extensions
B. Row Intervals @ 90%
2 x 750 m Row Sprints
*Do this at 90% Effort, try to stay consistent as possible and have a deviation period of no greater than 5 seconds. So if your fastest row time is 2 minutes, then do not go over 2 minutes and 5 seconds.*
*Penalty for going over 7 second deviation is 50 Burpees for Time.*
Post Time to Complete to Comments.
im going to AMRAP the S!@# out of bud lights tonight.