"Vagabond Circuit Training Class: Starts this Sunday, May 17th"(5.15.2015)

*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!

The cost of the 8 week Interval Training Workshop is $100 ($12.50/class). Reminder this class will start May 17th!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
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 Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. DB Split Squats @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
A2. Strict Mix Grip Pull-Ups, 6-8 reps x 3 sets, rest 1 minute between sets.
People can scale to Tricep Push-Down, 8-10 reps x 3 sets
A3. DB External Rotations @ 30×1, 8.each arm x 3 sets, rest 1 minute between sets.
B. 30-20-10-5 of the following:
Row Calories
Box Jumps or Step-Ups
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A1. Front Squat Pause, 1 second pause, 2-3 reps x 3 sets, rest 1 minute between sets.
A2. DB Standing Press Cluster, 6.6 x 3 sets rest 1 minute between sets.
Rest 15 seconds between Clusters
A3. Deadbug Variations, 16 in total, 8 each/side x 3 sets, rest 1 minute between sets.
B. For Time of the following:
Airdyne 40 Calories or Assault x 26 Calories
30 Burpees
20 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
Go all out on this one
C. Competition Phase
I. Regionals Training 2015
Front Squat Intense/ Strict Handstand Push-Up + GHD Sit-Up/Muscle-Up Work + Row/Hang Power Clean Work
4 Sets of the following:
8 Thrusters @ 115 lbs/75 lbs
2 Rope Climbs
Rest 3 Minutes between sets
Rest 10 Minutes
4 Sets of the following:
30 Second AMRAP Power Snatch @ 75/55 lbs-Keep Good Pace, but do not try to crush it
12 Lateral Burpees or 18 Wall Balls @ 20/14 lbs or 8-10 Strict Handstand Push-Ups
Rest 3-4 Minutes between sets
II. Opens Training 2016
High Bar Back Squat Intense + Front Squat Intense + Press or Oly Pulls + 3 Pos Snatch or Clean + CF Tester
A. High Bar Back Squat, 4 reps @ 70%, 4 reps @ 80%, 4 reps @ 80%, 4 reps @ 80%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
C. Push Press(+2 reps) + Push Jerk(+2 reps) x 4 sets, rest as needed between sets.
D. 4 Rounds for time of the following:
7 Kipping Handstand Push-Ups
5 Hang Power Cleans @ 185/115 lbs
50 Double Unders
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