"Vagabond Spring Interval Circuit Training Class Sign-Up + VBC Olympic Lifting Class"(2.23.2015)

*Vagabond Spring Interval Class Start Date: Sunday, May 3rd*

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 on May 3rd.  Corrin will be coaching 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). The first 15 members to sign up at the gym and pay for their spot are in!
*Vagabond Olympic Lifting Class on Monday, February 23rd @ 6:35 pm. CLICK HERE FOR WORKOUT.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Mountain Climbers
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat @ 20×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to January 26th for rep scheme
A2. DB Standing Press @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to February 9th
B. AMRAP 12 Minutes of the following:
3 DB Thrusters—Heavier than Usual—
6 Burpees
9 Box Jumps w/step down or 12 Step Ups(6/each leg)
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Clean from above knee pause, 1.1 x 4 sets, rest 1-2 minutes between sets.
B1. High Bar Back Squat, 2 reps x 3 sets @ 87%, rest 1 minute between sets.
Use Percentage Based off your 1 rep max
B2. Weighted Supinated Pull-Ups, 3-4 rep x 3 sets, rest 1 minute between sets.
Perform Lat Pull-Downs, 12-15 reps @ 40×1
C. AMRAP 10 Minutes of the following @ 90%:
5 Thrusters @ 95/65, 75/45 lbs
10 Lateral Burpees
15 Step Down Box Jumps
C. Competition Phase
High Bar Back Squat + Snatch MOD Complex + Jerk Moderate +Long Aerobic Duration
A. Snatch, 90%, 1 rep x 3 sets, rest as needed between sets.
B. Clean and Jerk, work to tough single, not a max, just tough single for that particular athlete. 12 Minute Time Limit.
C. For Time of the following:
1000 Meter Row
6 Muscle-Ups
750 Meter Row
6 Muscle-Ups
500 Meter Row
4 Muscle-Ups
250 Meter Row
4 Muscle-Ups
If want to just do Skill and Zone 1 Work, perform the following:
Airdyne or Row 15 Minutes
15 Minute Skill Session of Your Choice
20 Sets of the following:
Airdyne 30 Seconds @ 90%
Airdyne @ Slow Spin 30 Seconds
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