"Vagabond Schedule for Weekend + Success from Vagabond Pull-Up Program"(6.7.2014)

*Vagabond Schedule for Weekend Classes*

1. Saturday, June 7th, 2014: 8:00 am Competition Phase + 9:00 am Lifestyle/Fitness Phase Class

2. Sunday, June 8th, 2014: 9:00 am to 11:00 am Open Gym

3. No Speciality Class this Weekend

*Vagabond Pull-Up Program*

(Click Here for Pull-Up Program)

The Pull-Up Program has been implemented into the Vagabond Program for the last two years, and we have seen dozens and dozens of women and men getting their first pull-up or consecutive  pull-ups for the first time in their lives. We use a method of using no bands, and choosing strength and static work over kipping and dynamic work for building our clients upper body base through this program. This is a free program that we offer our clients on a weekly basis, and they are able to perform the pull-up program on their own during, before, or after classes. People who have taken advantage of this program have seen huge gains over the last two years. Click on link above to go to the pull up program blog to start your journey today.

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I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
shoulders, ankles, hips, t-spine
+
3-5 minutes of workout prep
Row 100 meters
Strict push up x 3-5 reps
Airdyne 7 Calories
goblet squat x 3-5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
8 Rounds Total Complete by Partners:
30 Minute Cap to Workout
Teams of Two Complete the following:
Run 200 Meters or Row 200 Meters
20 Kettlebell Swings
Run 200 Meters or Row 200 Meters
15 Burpees
Run 200 Meters or Row 200 Meters
20 Goblet Squats
Partner 1 will complete the 200 meter run and 30 swings, and then Partner 2 will complete the 200 meter run and 20 burpees, and then Partner 1 will complete the 200 meter run and 30 goblet squats, and then partner 2 will complete the 200 meter run and 30 kettlebell swings, and so on until 8 rounds are completed total.
B. Fitness Phase
Partner Workout/Community Builder
8 Rounds Total Complete by Partners:
30 Minute Cap to Workout
Teams of Two Complete the following:
Run 200 Meters or Row 200 Meters
20 Kettlebell Swings
Run 200 Meters or Row 200 Meters
15 Burpees
Run 200 Meters or Row 200 Meters
20 Goblet Squats
Partner 1 will complete the 200 meter run and 30 swings, and then Partner 2 will complete the 200 meter run and 20 burpees, and then Partner 1 will complete the 200 meter run and 30 goblet squats, and then partner 2 will complete the 200 meter run and 30 kettlebell swings, and so on until 8 rounds are completed total.
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. Snatch Grip Deadlift + Hang Snatch Pull + Hang Power Snatch, work to moderate single, not heavy, focus is form x 12 minutes.
B. Complete the following:
3 Rounds for time of the following:
10 Power Snatches @ 95/65
10 Lateral Burpees
+
Rest 10 Minutes
+
5 Rounds for time of the following:
Run 400 Meters
12 Burpees No Jump
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