"Vagabond Circuit Training Class: Next Fall Session Starts September 28th"(9.9.2014)

Attention all Vagabonds Interested in the Next Vagabond Circuit Training Class 

Announcing the third installment of the Fall Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting from September 28th – November 16th.  Corrin will be coaching 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!

The cost of the 8 week Interval Training Workshop is $100 ($12.50/class). The first 12 members to sign up at the gym and pay for their spot are in!
*Congrats to all Teams who competed at the Rhode Island Competition this past Weekend*

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-4th Week of Training
8 Minutes of the following:
Run 200 Meters
5 Push-Ups
10 Sit-Ups
Rest 4 Minutes
8 Minutes of the following:
16 Walking Lunge Steps(8/each side)
8 Box Jumps
100 Meter Row
Rest 4 Minutes
8 Minutes of the following:
24 Jump Rope Singles
12 Calorie Airdyne or 8 Assault Bike Calories
8 Ring Rows
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Sets of the following:
1 Minute AMRAP Box Jumps @ 24/20 inches Step Down
1 Minute AMRAP Plate Burpees
1 Minute AMRAP Russian Kettlebell Swings
1 Minute AMRAP Air Squats
Rest 3 minutes between sets
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds for Quality of the following:
3-5 Bar Muscle-Ups
10 Pistols(5/each leg)
5 Strict Handstand Push-Ups or Clusters of
B. Behind the Neck Jerk Cluster @ 75%, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
Rest 20-25 seconds between clusters
C. Clean Grip Deadlift + 1 rep + Power Clean from above knee + 1 rep x 4 sets @ 70%, rest 2 minutes between sets.
D1. DB Seated Press, 22×1, 6 reps x 4 sets, rest 1:30 between sets,
D2. Pendalay Barbell Row @ 22×1, 6 reps x 4 sets, rest 1:30 between sets.
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