*Vagabond Spring Interval Circuit Class Starts on May 17th*
Attention all Vagabonds: Announcing the installment of the Spring Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting May 17th. This high intensity Tabata class which is uniquely designed to keep the body moving in short periods of time before your body has a chance to fully recover from previous sets. High intensity interval training combines blasts of cardio and strength training and is ideal for anyone looking to lose some weight and improve their cardio!
Be prepared to test your cardio and endurance while strengthening your overall core and athletic performance! This class is open to all fitness levels and will involve exercises like: running, flipping tires, partner burpees, ladder sprints, and more! It’s a high-paced, fun environment designed to challenge and motivate you each week!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
A1. Strict Shoulder Press, 3-5 reps x 3 sets, rest 1 minute between sets.
Compare to April 21st, 2015
A2. Hollow Hold Clusters, 30 seconds. Rest 15 Seconds. 30 Seconds x 3 sets, rest 1 minute between sets.
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B. 5 Rounds for time of the following:
Row 250 Meters
20 Walking Lunges
Run 200 Meters
10 DB Push Press @ Mod Weight
B. Fitness Phase
Maximum Aerobic Power Sessions
A1. Deadlift Cluster, 1.1.1 x 4 sets, rest 1:00 between sets.
A2. AMRAP 30 Seconds Push-Ups x 4 sets, rest 1:00 between sets.
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B. 3 Rounds for time of the following:
20 Pull-Ups or Box Jumps-Athlete Choice
30 Calorie Airdyne or 18 Calorie Assault Bike
20 Walking Lunges w/ DB or KB in Both Hands(10/each leg)
200 Meter Run
C. Competition Phase
I. Regionals Training 2015
Squat Intense + Snatch Intense + Clean and Jerk Intense + Aerobic/CP Battery
A. Gymnastics Prep Warm-Up:
3 Sets of the following:
5 Kipping Pull-Ups Chin Over Bar + 1 Bar Muscle Up Complex
25 Feet Handstand Walk
7 Strict Ring Dips
1 Legless Rope Climb or Pulley System
25 Second Handstand Hold on Wall or Free-Standing Practice
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B. High Bar Back Squat @ 97-100%, 1 rep x 4 sets, rest 2-3 minutes between sets.
Focus on keeping weight for all sets and driving out of bottom
C. Snatch Pull(+2 reps) + Ground Snatch(+1 rep) + Overhead Squat(+2 reps) x 3 sets, rest as needed between sets.
D. Clean @ the following weights, rest as needed between sets.
1.1.1 @ 65%
1.1.1 @ 70%
1.1 @ 75%
1.1 @ 80%
1.1 @ 85%
1 @ 90%
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E. 2 Rounds for time of the following:
60 Wall Balls @ 20/14 lbs
30 Power Snatches @ 75/55 lbs
30 Toes to Bar
II. Opens Training 2016
Jerk Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. Jerk Dip(+2 reps) + Push Jerk Clusters, 1.1 x 3 sets, rest 2-3 minutes between sets.
B1. Deadlift, 8,6,4,2, rest 1;30 between sets.
B2. Kipping Handstand Push-Ups, 10-12 reps or Clusters of 5.5 x 4 sets, rest 1:30 between sets.
C1. DB Split Squats, 6/each leg x 3 sets, rest 1 minute between sets.
C2. Weighted Back Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
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D. 10 Rounds for time of the following:
3 Touch N Go Squat Cleans @ heavy weight
7 Chest to Bar Pull-Ups or 3 Muscle-Ups
Rest 1 minute between sets
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