"Wednesday 10.18.2017 + Annual Trunk or Treat @ Vagabond on Saturday, October 28th @ 12 pm"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on November 6th, 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.
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2. 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!
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3. 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!

10.28.17

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach run warm-up:
Kettlebell Swing Tutorial-Russian Swing
Progressions:
Kettle bell Deadlift:Standing Tall, no leaning back
Kettle Hike: Hike the kettle behind like a football, practice hip hinge
Kettlebell Swing Russian
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2 Sets of the following of Coach Run Warm-Up:
30 Seconds of Banded Lateral Walks(Only Use Red or Blue Band)
Rest 15 Seconds
25 Seconds of Airdyne
Rest 15 Seconds
20 Seconds of Banded Good Mornings(Only Use Red or Blue Band)
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Russian KBS, 20 reps x 3 sets, rest 45 seconds between sets.
A2. Standing Pallof Press, 8 reps/each side x 3 sets, rest 45 seconds between sets.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
A4. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds between sets.
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B. For Time of the following:
Run 100 Meters
15 Ball Slams
Run 100 Meters
15 Ball Slams
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Rest 2 Minutes
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8 Minutes of the following:
8 Cal Row
20 Second Plank Hold
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Rest 2 Minutes
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For Time of the following:
Run 100 Meters
10 Burpees
Run 100 Meters
10 Burpees
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Barbell Pendalay Row, 8-10 reps @ moderate weight x 3 sets, rest 45 seconds between sets.
A2. Weighted Sit-Ups, 12-15 reps x 3 sets, rest 45 seconds between sets.
A3. Reverse In-Place Lunges with KB in Goblet Hold Position, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
A4. Weighted Plank Holds, 20 seconds. Rest 5 seconds. 20 seconds x 3 sets, rest 45 seconds between sets.
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B. For Time of the following:
Run 100 Meters
15 Wall Balls
Run 100 Meters
15 Wall Balls
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Rest 2 Minutes
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8 Minutes of the following:
10/8 Cal Assault Bike
10 Kettlebell Swings
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Rest 2 Minutes
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For Time of the following:
Run 100 Meters
15 Pull-Ups or Jumping Pull-Ups
Run 100 Meters
15 Pull-Ups or Jumping Pull-Ups
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Front Squat of the following:
2 reps x 10 sets @ 50%, rest 30 seconds between sets.
People can use chains added on, make sure chains are touching ground in your starting position.
B. Power Clean of the following:
On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 3 Reps @ 65%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 85%
Minute 4: Rest
C1. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
C2. Cable Straight Bar Curls, 20 reps x 3 sets, rest 45 seconds.
C3. Standing Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.
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D. Gymnastics Work Every Minute on the Minute x 12 Minutes of the following:
Minute 1: 10 Toes to Bar + 25 Double Unders
Minute 2: 8 Kipping Handstand Push-Ups + 25 Double Unders
Minute 3: 45 Second Moderate Row
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E. Conditioning of the following:
For Time of the following:
Row 500 Meters
25 Power Cleans @ 115/75 lbs
Row 500 Meters
25 Lateral Burpees
Row 500 Meters
15 Power Cleans @ 135/95 lbs
Row 500 Meters
15 Lateral Burpees
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