"Vagabond Olympic Lifting Class, Bring a Friend Day, and Vagabond Spreadsheet Testing"(5.7.2013)

*Vagabond Olympic Lifting Class on Tuesday, May 7th @ 6:35 pm. Click Here for Workout.*

Today is a Spreadsheet Workout for our Second Round of Testing, so please make sure you come in and put your score on the Vagabond Spreadsheet Testing Tracking System

 *Bring a Friend Day on Saturday, May 11th, 2013*

Couple Times during the Summer we run a Vagabond Bring a Friend Day to Vagabond. This allows any Vagabond to bring a loved one, friend, family member, or anyone interested in our program to try Vagabond out for a day. Everyone is invited, and a friendly workout is issued to all new people who are interested in trying out Vagabond for the day, and possibly having the opportunity to sign up for the next Beginners Class. I strongly encourage to invite all people interested in the Vagabond Program to try this Free Workout out at Vagabond. If you have any questions or inquiries please see Kevin for any advice. All are Welcome and We Look Forward to Seeing some Hopeful New Vagabonds!

*The Big Picture by Kevin O’Malley on Personalized Blog.*

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats
face pulls
double unders
strict pull ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Repeatable Tester + Zone 1
AMRAP 4 Minutes of the following:
10 Airdyne Calories
5 Burpees
+
Rest 10 Minutes
+
AMRAP 4 Minutes of the following:
10 Airdyne Calories
5 Burpees
Spreadsheet Tester on Second Round of Testing
Score is Total Amount of Repetitions scored on both AMRAPS
So count all calories scored and all burpees scored
*Example of a score would be 100/105*
+
Row @ Zone 1 @ 10 Minutes of Light Effort
B. Fitness Phase:
Lactate Repeatable Tester
AMRAP 4 Minutes of the following:
10 Airdyne Calories
5 Burpees
+
Rest 10 Minutes
+
AMRAP 4 Minutes of the following:
10 Airdyne Calories
5 Burpees
Spreadsheet Tester on Second Round of Testing
Score is Total Amount of Repetitions scored on both AMRAPS
So count all calories scored and all burpees scored
*Example of a score would 100/105*
+
Row @ Zone 1 @ 10 Minutes of Light Effort
C. Competition Phase:
Zone 1 Effort + MAP Work
15 Minutes of Zone 1 Effort Running
15 Minutes of Zone 1 Effort Rowing
15 Minutes of Zone 1 Effort Airdyne
All Out Light Effort
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