"Vagabond Fall Interval Circuit Training Class: Starts September 20th"(8.13.2015)

*Vagabond Fall Circuit Training Class*

Attention all Vagabonds:  Announcing the  installment of the Fall Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, September 20th.  Coach Kevin 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!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Run Option for Coach B Snatch Warm-Up:
1. Down + Up
2. Elbows High and Outside
3. Muscle Snatch
4. Power Snatch- Quarter Squat
3-4 Minutes of the following:
Foam Roll T Spine + Upper Back
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A1. Deadlift of the following, rest 1 minute between sets.
8 reps @ 60%
6 reps @ 65%
5 reps @ 70%
5 reps @ 70%
Get 1 Rep Max Numbers from Thursday, July 30th
A2. DB Standing Press @ 30×1, 8 reps x 4 sets, rest 1 minute between sets.
B. 30-20-10-5 of the following:
Cal Row
Plate Burpees or Ball Slams-Athlete Choice
*If you want longer workout and more Aerobic Long Duration, do Burpees, if you are looking for a shorter piece, and on side of intense with fast transitions times between row/slams, then do Ball Slams.*
B. Fitness Phase
Clean Complex-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Clean Deadlift(2 reps) + Hang Power Clean(2 reps) @ 60-70% of 1RM x 3 sets, rest 1 minute.
A2. DB Seated Press @ 31×2, 8 reps x 3 sets, rest 1 minute between sets.
A3. DB Zotman Curls @ 30×1, 10 reps x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
15 Hang Power Cleans @ 95/65 lbs
15 Lateral Burpees
15 Box Jumps
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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