"Vagabond Offering Sign Ups for the Vagabond Winter Circuit Training Class Starting Now"(12.7.2015)
*The Winter Installment of the Vagabond Circuit Training Class Starts on Monday, January 10th, Sign Up Today*
Attention all Vagabonds: Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.
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,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
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A. Front Squat, 5 reps x 3 sets @ 70%, rest 1 minute.
Get 1RM results from July 31st or October 30th
B1. DB Push Press @ 3 seconds negative on the way down, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds between sets.
People can scale up to Elevated Ring Rows
C. AMRAP 12 Minutes of the following:
12 Goblet Squats
15/12 Cal Row
12 Kettlebell Swings
15 Box Jumps or Step Ups
B. Fitness Phase
Power Clean % + Upper Body Press/Upper Body Pull + Conditioning Aerobic Interval
A1. Power Clean Cluster, 65% x 1.1.1, 70% x 1.1.1, 75% x 1.1, 80% x 1.1, rest 1 minute between sets.
Up 5% from last week on each set
A2. DB Seated Press on Ground Moderate Weight, 10-12 reps x 4 sets, rest 1 minute.
A3. Abmat Sit-Ups Fast, 20 reps x 4 sets, rest 1 minute.
B. 3 Rounds of the following: Time Limit: 10 Minutes
15 Hang Power Cleans @ 115/75 lbs, 95/65 lbs, 75/45 lbs
5 Thrusters @ 115/75 lbs, 95/65 lbs, 75/45 lbs
C. Competition Phase
3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro)
A. Squat Snatch, 75%, 1 rep x 3 sets, rest 90 seconds between sets.
B. Snatch Pull, 95%, 3 reps x 3 sets, rest 1 minute between sets.
C. Snatch Deadlift, 105% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
D. Front Squats, 78% x 3 reps x 5 sets, rest 1-2 minutes between sets.
E. 10 Rounds of the following:
10 Cal Assault Bike
5 Hang Power Cleans @ 115/75 lbs
5 Lateral Burpees
No Holding Back, Just Get At It
*Above Average: Sub 13 Minutes for Guys/19 Minutes for Girls*
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