*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!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option for Thruster Prep Warm-Up:
1. Review Front Squat Position
2. Review Push Press Position
3. Combine into Thruster Movement
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3-4 Minutes of the following:
Foam Roll T Spine + Upper Back
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Split Squats or Petersen Step-Ups, 8/each leg x 3 sets, rest 45 seconds.
Compare to August 5th, 2015
A2. AMRAP 30 Seconds x Abmat Sit-Ups x 3 sets, rest 45 seconds between sets.
A3. DB or KB Row, 8/each arm x 3 sets, rest 45 seconds between sets.
People can scale to Negative Pull-Ups, 4-5 reps or Lat Pull-Downs, 8-12 reps
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B. AMRAP 4 Minutes of the following:
5 Barbell Thrusters @ 85/55 lbs, 65/45 lbs or DB Thrusters @ Mod Weight
10 Calorie Airdyne or 5 Calorie Assault or 8 Calorie Airdyne or 4 Calorie Assault-Athlete Choice
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Rest 4 Minutes
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AMRAP 4 Minutes of the following:
10 Calorie Airdyne or 5 Calorie Assault or 8 Calorie Airdyne or 4 Calorie Assault-Athlete Choice
5 Heavy Kettlebell Swings
B. Fitness Phase
Front Squat/Upper Body Pull+ KB Walk Core + Conditioning
A1.Deadlift or Trap Bar Deadlift, 6 reps, 5 reps, 6 reps, rest 1 minute between sets.
A2. KB or DB Row @ 31×1, 5 reps.each arm x 3 sets, rest 1 minute between sets.
A3. 200 Meter Run w/ 20 lbs Medicine Ball/14 lbs Medicine Ball x 3 sets, rest 1 minute between sets.
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C. AMRAP 4 Minutes of the following:
5 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
9 Burpees
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Rest 4 Minutes
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AMRAP 4 Minutes of the following:
5 Shoulder to Overhead @ 135/95 lbs, 115/75 lbs
9 Burpees
C. Competition Phase
Snatch 3 Position + Back Squat + Strict Press Barbell or Bench Press DB or Barbell + Clean Deadlift + Monostructural Prep(Run, Row, or Airdyne Aerobic)
A. Plyometric Drill Warm-Ups:
1. 3 Hurdle Jumps Repetive + 2 Broad Jumps Repetitive x 5 sets
2. Agility Ladder-Icky Shuffle-Up and Back + 20 Meter Sprint Shuttle x 5 sets
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B. 3 Position Snatch, 78% x 1 rep x 5 sets, rest as needed.
C. High Bar Back Squat, 5 reps x 2 sets @ 80%, 85% x 4 reps x 3 sets, rest as needed between sets.
D. Snatch Deadlift, 95% x 5 reps x 5 sets, rest as needed between sets.
E. Complete the following of Running:
800 Meters @ 80%, rest 4-5 minutes or when heart rate below 100 BPM
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400 Meters @ 85% x 2 sets, rest 3-4 minutes or when heart rate below 110 BPM
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200 Meters x 4 sets, rest 2-3 minutes or when heart rate below 120 BPM
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100 Meters x 6 sets, rest 1 minute or when heart rate below 120 BPM
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