"Wednesday 1.11.2017 + Goal Setting @ Vagabond on Saturday, January 21st"

Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 30th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
2. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Foam Roll Coach Option
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A1. Traditional Deadlift, 4-5 reps x 3 sets(70-80%), rest 45 seconds.
A2. Plank Holds, 45 seconds weighted or unweighted(client choice) x 3 sets, rest 45 seconds.
A3. DB Row, 6-8 reps x 3 sets heavy, rest 45 seconds.
B. Complete the following:
6 Sets of the following:
3 Deadlift or Sumo Deadlifts @ Moderate Weights-No touch n go repetitions, reset in bottom.
7 Burpees
25 Second Row Sprint @ 95% effort
Rest 2-3 minutes between sets
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press(2 reps) + Push Jerk(1 rep) x 3 sets, rest 1 minute between sets.
Work up to weight based on your own ability and comfort level
B1. DB Seated Press on Bench, 10-12 reps x 3 sets, rest 45 seconds.
B2. Banded Pull Aparts, 15 reps x 3 sets, rest 45 seconds.
C. Complete the following:
6 Sets of the following:
3 Hang Power Cleans @ Heavy, but doable weight
7 Lateral Burpees
25 Second Assault Bike Sprint/Airdyne Sprint
Rest 2-3 minutes between sets
C. Competition Phase
Upper Body Press + Oly Lift + Oly Assistance + Upper Body Variations + Conditioning Sets
1) Push Press(2 reps) + Push Jerk(2 reps) x 4-5 sets, rest as needed between sets.
2) Squat Clean of the following:
60% 1.1 cluster
65% 1.1 cluster
70% 1.1 cluster
75% 1.1 cluster
3) Snatch Pulls, 105%, 1.1.1 x 2 sets, Clean Pulls, 110%, 1.1.1 x 2 sets, rest 1-2 minutes between sets.
4) Front Squat of the following: Week 2 Program
5 reps @ 70%
1 rep @ 75%
5 reps @ 70%
1 rep @ 80%
5 reps @ 70%
5) Gymnastics Component: Rope Climbs
2 Rope Climbs, rest 1 minute, 1 Legless Rope Climb, rest 30 seconds, 2 rope climbs, rest 3 minutes x 3 sets
6) 10 Sets @ moderate effort of:
30 second row
rest 30 seconds
30 seconds double unders
rest 30 seconds
30 seconds step down box jumps
rest 30 seconds
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