"Vagabond Easter Egg Hunt This Saturday + Vagabond Yoga Class @ 7:35 pm"(4.1.2015)

*Vagabond Easter Egg Hunt on Saturday, April 4th @ 1 pm*

Please join us for what will hopefully be a sunny Spring day of fun at the annual Vagabond Easter Egg Hunt that’s taking place this Saturday April 4th at 1PM. This is open to all Vagabonds and their families and we’ll have a special appearance from the VBC Bunny! This is always a memorable time for the kiddos, so grab their baskets and head down to Vagabond for some hoppin’ good fun!

*Vagabond Yoga Class on Wednesday, April 1st @ 7:35 pm*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Review of Push Press + Push Jerk for all Phases in Group
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Front Squat, 8-10 reps x 3 sets, rest 1 minute between sets.
A2. Single Arm DB Row, 8/each arm x 3 sets, rest 1 minute between sets.
A3. DB Standing Press @ 30×1, 4-5 reps x 3 sets, rest 1 minute between sets.
B. 20-15-10-5 of the following:
DB Bench Press @ heavy weight
Cal Row
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A1. Barbell Back Reverse Lunge Step, 8/each side x 3 sets, rest 1 minute between sets.
A2. DB Bent Over Row @ 30×1, 8/each arm heavy x 3 sets, rest 1 minute between sets.
A3. DB Zotman Curls @ 30×1, 12 reps x 3 sets, rest 1 minute between sets.
+
B. 20-15-10-5 of the following:
Cal Airdyne(Assault would be 18-15-12-8)
Box Jumps Step-Down
C. Competition Phase
Run Complex + Jerk Intense + Upper Body Pull/Deadlift + Aerobic Pusher
A. 8 x 200 Meter Run @ 75%, rest 45-60 seconds between sets. This is not an all out effort.
B. Weighted Back Extensions, 5 reps x 4 sets, rest 1-2 minute between sets.
After each set of weighted back extensions, complete 4-5 strict handstand push-ups + 10 toes to bar
C. 5-4-3-2-1 of the following:
Deadlifts @ 335 lbs/245 lbs
Tall Box Jumps @ 36/30 inches
+
Rest 15 plus minutes
+
3 Rounds for time of the following:
21 Bar Facing Burpees
15 Cal Assault Bike
9 Wall Balls @ 30 lbs/20 lbs
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