"Vagabond Member Incentive Program Released"(11.21.2014)
We are excited to announce our new, permanent VBC Incentive Program!
Here is what you can receive:
$25 Off One Month:
If any of your friends or family sign up for our Beginner classes, you will receive $25 of your next month.
$100 Off One Month:
If any of your friends or family join VBC after they complete the Beginner classes, you will receive $100 off your next month.
Make sure your friends tell us who sent them in! Next Beginners Class is December 1st- let’s go!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
5 Minutes on the Clock:
At Fast Pace to Get heart rate up of:
5 Kettlebell Swings
10 cal airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double Leg or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row
A1. DB Split Squats @ 20×1, 8 reps/each side x 3 sets, rest 1 minute.
A2. DB Bent Over Row @ 30×1, 8 reps/each side x 3 sets, rest 1 minute.
B1. Back Extensions, 12-15 reps x 3 sets, rest 60 seconds.
B2. Hollow Rock Holds, total of 45 seconds x 3 sets, rest 60 seconds.
C1. Scap Pull-Up, hold for 3 second, 3-5 reps x 3 sets, rest 15 seconds.
*Scale to Ring Rows, 8-10 reps x 3 sets*
C2. Airdyne, 20 Calories As fast as possible x 3 sets, rest 2 minutes between sets.
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2(If not completed on Thursday) or Aerobic Training
A1. High Bar Back Squat @ 20×1, 6-8 reps x 3 sets, rest 1 minute between sets
Go up in weight slightly from last week
A2. DB Seated Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
Look at weight on November 7th
B1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Plank Holds, Accumulate 75 seconds x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
Row 500 Meters, rest 2 minutes between sets.
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
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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