"Wednesday 10.11.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on October 16th, 2017
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. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Sumo Deadlift Cluster, 1.1.1 x 3 sets, rest 1 minute.
A2. RKC Plank Holds Cluster, 30 seconds, rest 5 seconds, 20 seconds, rest 5 seconds, 10 seconds x 3 sets, rest 1 minute.
A3. Banded Leg Curls, 15-20 reps x 3 sets, rest 1 minute.
B. 5 Sets of the following @ Hard Pace of:
20 Second Russian KBS
30 Second Burpees
40 Second Assault/Airdyne Sprint
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Sumo Deadlift Cluster, 1.1.1 x 3 sets, rest 1 minute.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
A3. Back Extensions Weighted, 8 reps @ 1 second pause @ top x 3 sets, rest 1 minute between sets.
B. 5 Sets of the following @ Hard Pace
20 Second Russian KBS
30 Seconds Burpees
40 Seconds Row Sprint or Ski ERG Sprint
Rest 90 seconds between sets
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditioning
A. Front Squat of the following:
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
B. Squat Clean of the following:
On the Minute, Every Minute x 6 Minutes of the following:
1.1.1 Cluster sets @ 75% of best Clean
C1. Hip Thruster, 5 reps heavy x 3 sets, rest 1 minute.
C2. GHD Sit-Ups, 15 reps x 3 sets, rest 1 minute.
D. Gymnastics Work:
3 Sets of the following:
5 Pistols/each leg
5 Strict Ring Pull-Ups
Rest as needed between sets
E. Conditioning of the following:
LP CrossFit Energy Work:
3 Sets of the following @ Hard Effort:
12 Hang Power Snatch @ 95/65 lbs @ Fast Transition
10 Overhead Squats
8 Lateral Burpees
4 Cal Assault Bike @ Hard Pace
Rest 5-8 minutes, depending when you feel full recovered from previous bout of work
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