1. Monday, September 7th, 2015: 9:00 am Only Class
2. Monday, September 7th, 2015: 10:00 am to 1:30 pm Open Gym
*Vagabond Babysitting Offered @ 4:30 pm Time Slot for Monday, Wednesday, Thursday, and Friday*
Vagabond is so thrilled to announce that starting September 9th we’ll be offering babysitting at the 4:30 PM class on Monday, Wednesday, Thursday, and Friday! Grab those kids from the bus and get in for your daily workouts- no more excuses! Remember that all families must sign the babysitting paper work and pay $2 per child for each time you use the babysitting room. With the growth of our gym and the expressed interest in more babysitting availability, we are proud to give Vagabond members what they want!
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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3-4 Minutes of Review of Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
Teams of Two, Each Athlete Completes Every Movement, One Partner Works at a time:
Run 800 Meters or Row 750 Meters-Combined
100 Sit-Ups Combined
15 Burpees- Each Does 15 Burpees-30 in total
Run 400 Meters or Row 500 Meters-Combined
80 Kettlebell Swings Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meter or Row 750 Meters-Combined
60 Box Jumps Combined
15 Burpees-Each Does 15 Burpees
Run 400 Meters or Row 400 Meters-Combined
40 Wall Balls Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meters or Row 750 Meters-Combined
100 Sit-Ups Combined
15 Burpees-Each Does 15 Burpees
B. Fitness Phase
Teams of Two, Each Athlete Completes Every Movement, One Partner Works at a time:
Run 800 Meters or Row 750 Meters-Combined
100 Sit-Ups Combined
15 Burpees- Each Does 15 Burpees-30 in total
Run 400 Meters or Row 500 Meters-Combined
80 Kettlebell Swings Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meter or Row 750 Meters-Combined
60 Box Jumps Combined
15 Burpees-Each Does 15 Burpees
Run 400 Meters or Row 400 Meters-Combined
40 Wall Balls Combined
15 Burpees-Each Does 15 Burpees
Run 800 Meters or Row 750 Meters-Combined
100 Sit-Ups Combined
15 Burpees-Each Does 15 Burpees
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Power Snatch, 70% x 1.1.1 x 5 sets, rest as needed between sets.
B. Deadlift Cluster, 2.2 x 4 sets, rest as needed between sets. Work to moderate to heavy sets of 2. Athlete Choice.
C. Split Jerk, 75% x 1.1.1 Cluster x 2 sets, 75% x 1.1 Cluster x 2 sets, rest as needed.
D. Clean Pull, 90% x 3 reps x 4 sets, rest as needed.
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E. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 35 Second Hard Pace Airdyne/Assault- Men Above 400/350 + Women Above 300/250 Watts or 35 Second 20 Meter Shuttle Run
Even Minute: 3 Touch n Go Power Snatches @ 140/100 lbs + 6 Lateral Burpees
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