"Vagabond Interval Winter Session + Vagabond Yoga"(1.7.2015)

*Vagabond Winter Circuit Training Class Begins on January 11th, Save Spot Now!*

Attention all Vagabonds:  Announcing the fourth installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting from January  11th – March 8th.  Corrin 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!

*Vagabond Yoga Class on Wednesday, January 7th @ 7:35 pm*

free-saturdays-january (2)

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
A. Deadlift @ 30×1, work to heavy single or 1 one rep max, 15 minute time limit.
Compare to July 13th, 2013
B1. DB Bench Press @ 30×1, 3-5 reps x 4 sets, rest 1:30 between sets.
Compare to December 22nd
B2. Strict Pronated Pull-Ups, 8-10 reps or Clusters of 3.3.3.1 x 4 sets, rest 1:30 between sets.
C. Row 500 Meter Time Trial-Get at it!
B. Fitness Phase
Upper Body Press Vertical + Posterior Chain/Upper Body Press Horizontal + Row or Airdyne High Effort%
A. Push Press, build to tough single in 12 minute time limit.
B1. DB Incline Bench Press @ 30×0, 6-8 reps x 3 sets, rest 1:30 between sets.
Increase height by two 45 lbs plates
B2. Back Extensions @ 30×1, 12-15 reps x 3 sets, rest 1:30 between sets.
B3. DB Tricep Extensions @ 30×1, 10-12 reps x 3 sets, rest 1:30 between sets.
C. 5 Sets of the following @ 90% aerobic:
90 seconds, rest 90 seconds between sets.
C. Competition Phase
Back Squat Moderate + Power Position(Clean or Snatch) + Posterior Chain/Posterior Chain + CrossFit Opens Work or Aerobic Opens Prep
AM Session
A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
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Rest 12 minutes
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B. Front Squat, work to heavy or max 3RM, 2 second pause in bottom.
Compare to Wednesday, December 10th, 2014
C. Power Snatch from below knee cluster, 1.1 x 4 sets, rest 1:30 between sets.
Athlete chooses what weight to move up to on each set
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3 Rounds for time of the following:
30 Cal Row
20 Lateral Burpees
10 Deadlifts @ 255 lbs/165 lbs
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