"Vagabond Spring Circuit Training Class: Starts May 17th + Vagabond Olympic Lifting @ 6:35 pm + Vagabond Youth Development @ 3:30 pm"(5.11.2015)
*Vagabond Spring Interval Circuit Class Starts on May 17th*
Attention all Vagabonds: Announcing the installment of the Spring Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting May 17th. This high intensity Tabata class which is uniquely designed to keep the body moving in short periods of time before your body has a chance to fully recover from previous sets. High intensity interval training combines blasts of cardio and strength training and is ideal for anyone looking to lose some weight and improve their cardio!
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, flipping tires, partner burpees, ladder sprints, and more! It’s a high-paced, fun environment designed to challenge and motivate you each week!
The cost of the 8 week Interval Training Workshop is $100 ($12.50/class). Reminder this class will start MAY 17TH!
*Speciality Classes for Monday, May 11th @ Vagabond*
1. Vagabond Olympic Lifting Class @ 6:35 pm. CLICK HERE FOR WORKOUT.
2. Vagabond Youth Development Class @ 3:30 pm. CLICK HERE FOR WORKOUT.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat + Upper Body Pull + Aerobic Tester
A1. High Bar Back Squat @ 20×1, 3-5 reps x 3 sets, rest 45 seconds between sets.
Compare to last week May 4th @ 4-6 reps
A2. DB Lat Pull-Overs @ 30×1, 10 reps x 3 sets, rest 45 seconds between sets.
A3. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
B. 4 Rounds for time of the following:
15 Goblet Squats or Wall Balls
15 Calories on Airdyne/8 Calories on Assault Bike
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A1. Snatch Deadlift @ 100% of best snatch, 3 reps x 3 sets, 1 minute between sets.
A2. DB Bench Press @ 31×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to May 4th, 2015
A3. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
25 Wall Balls
15 Cal Row
10 Toes to Bar or Burpees-Athletes Choice
C. Competition Phase
I. Regionals Training 2015
A1. Synchro Pull-Up Work w/Partner, 6-10 reps perfect x 5 sets, 1 minute between sets.
A2. GHD Sit-Ups, 10 reps x 5 sets, rest 1 minute between sets.
B. Event 6 CrossFit Regionals
For total time, women will complete, then men will complete:
50 GHD sit-ups, each
50 muscle-ups, total
50 hang power cleans, total (205 / 135 lb.)
Females will go first. Males may begin once females have moved to the finish mat.
Time cap: 25 minutes
Athlete order: FFF then MMM
II. Opens Training 2016
Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Snatch/Muscle Up Conditioning
A. High Bar Back Squat, 6 reps @ 70%, 6 reps @ 80%, 90% x 3 reps, 95% x 2 reps, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 65%, 4 reps x 70%, 4 reps x 80%, 4 reps x 85%, rest 2-3 minutes between sets.
C. Squat Snatch, 1.1.1 x 2 sets @ 75%, Squat Snatch, 1.1 x 2 sets @ 80%, Squat Snatch, 1 rep x 2 sets @ 85%, rest as needed between sets.
D. AMRAP 20 Minutes of the following:
100 Meter Sandbag Carry
5 Power Cleans @ 185/135 lbs, 165/115 lbs
200 Meter Run
5 Front Squats @ 185/135 lbs, 165/115 lbs
250 Meter Row
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