"Vagabond Interval Circuit Training Class: Start Date September 20th"(8.19.2015)

*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!
fall-interval-workout

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 Coach B Snatch Warm-Up:
1. Down + Up
2. Elbows High and Outside
3. Muscle Snatch
4. Power Snatch- Quarter Squat
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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 Walking Lunges Heavy, 8/each leg x 3 sets, rest 45 seconds.
A2. Front Lean Rest on Hand or Rings x 60 seconds total x 3 sets, rest 45 seconds between sets.
A3. Strict Supinated Pull-Ups Cluster Weighted, 2.2.1 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. For Time of the following:
25 Cal Row
25 Goblet Squats
25 DB Push Press or Barbell Push Press @ 95/65, 75/45 lbs
25 Cal Row
Go Hard on this Workout, let it out
B. Fitness Phase
Front Squat/Upper Body Push Horizontal + KB Walk Core + Conditioning
A1. Front Squat of the following, rest 1 minute between sets.
8 Reps @ 60%
7 reps @ 65%
6 reps @ 70%
A2. Push-Ups Cluster, 6.5.4 x 3 sets, rest 1 minute between sets
Scale up to Weighted Push-Up, by using chains or weight vest for same rep scheme
Scale down to Box Push-Ups, using same rep scheme
B. KB or DB Double Arm Farmer’s Walk, 100 Meters @ heavy weight x 3 sets, rest 30 seconds between sets.
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C. For Time of the following @ Hard Effort:
Airdyne 30 Calories or Assault 20 Calories
30 Kettlebell Swings
30 Wall Balls
Airdyne 30 Calories or Assault 20 Calories
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. Jumping Drill Warm-Ups:
1. Broad Jumps Pause, 5 reps x 3 sets, pause 2 seconds before each jump, and jump as far as possible
2. Goblet Squat Jumps, 5 reps x 3 sets, jump as high as possible in standing position with 44/26 lbs kettlebells in hands.
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B. 3 Position Snatch, 70% x 1 rep x 1 set, 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, rest as needed.
C1. High Bar Back Squat, 5 reps x 75%, 80% x 5 reps x 3 sets, 83% x 3 reps, 80% x 5 reps, rest as needed between sets.
C2. Weighted Side Bridges, 20 seconds.each side x 4 sets, rest as needed between sets.
D. Snatch Pull, 95%, 5 reps x 5 sets, rest as needed between sets.
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E. 4 Sets of the following
Assault/Airdyne 25 Seconds @ 95% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 110
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Rest 8-10 Minutes
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4 Sets of the following
Assault/Airdyne 25 Seconds @ 95% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 110
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