"Wednesday 10.19.2016 + Vagabond Next Circuit Training Class: Sunday, November 13th"

Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am.

The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.

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Gym Brief for Month of October
1. Vagabond Next Beginners Class on October 24th:
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 Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

vagabond-fall-circuit-class

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Hang Clean Position, Coach B Warm-Up, Position from High Hang for Clean
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B. “Larry”
Compare to August 23rd, 2016
10 Rounds for time of the following:
12 Ball Slams
100 Meter Run
12 Kettlebell Swings
B. Fitness Phase
Skill Review + Long Conditioning
A. Hang Clean Position, Coach B Warm-Up, Position from High Hang for Clean
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B. “Larry”
10 Rounds for time of the following:
9 Burpees
15 Cal Row
9 Hang Power Clean @ 115/75, 95/65 lbs
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
Warm-Up of the following:
3 Sets of the following:
30 Double Unders Unbroken + 8 GHD Sit-Ups
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1) Close Grip Bench Press, 3 reps x 5 sets, build up in weight every set.
2) Snatch, 1 rep x 3 sets @ 60%, 1 rep x 3 sets @ 70%, 1 re x 3 sets @ 80%, rest as needed between sets.
3) Snatch Pull, 3 reps x 3 sets @ 90%
4a) DB Tricep Extensions, 12-15 reps x 3 sets, rest 60 seconds.
4b) DB Row, 10-12 reps/each arm x 3 sets, rest 60 seconds.
4c) DB Seated Press on Bench, 8-10 reps x 3 sets, rest 60 seconds.
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5) Skill Gymnastics Work
On the Minute, Every Minute x 10 Minutes of the following:
Minute 1: Muscle Ups, 3-5 repetitions
Minute 2: 12 Box Jump-Overs
If muscle ups are a weakness, then do this section 5 first before anything else.
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6)Lactate Work:
8 Sets of the following:
Row 150 Meters @ Full Effort, rest 90 seconds and more for complete rest.
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