"Wednesday 10.24.2018 + Costume Contest Week From Today All Classes"

1. Vagabond Next Beginners Class on November 5th, 2018:
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 Patrick Padgett Memorial Workout on Saturday, October 27th @ 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.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 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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4. Vagabond Costume Contest for Halloween on Wednesday, 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 personal training session.

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 led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Burpees
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Double Leg Glute Bridge, 10-12 reps @ 2 second hold x 3 sets, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
Minute 0:00-5:00 complete the following of:
60 Meter KB Farmer’s Walk(Grass + Back)
5/4 Cal Assault Bike
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Rest 5:00-6:00
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Minute 6:00-11:00 complete the following of:
100 Meter Run
10 Ball Slams
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Rest 11:00-12:00
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Minute 12:00-17:00 complete the following of:
8/6 Cal Assault Bike
8 DB Hang Power Cleans
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Barbell Row, 8-10 reps @ moderate weight x 3 sets, rest 45 seconds.
A2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
A3. Barbell Curls, 10-12 reps @ 2010 x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
Minute 0:00-5:00 complete the following of:
80-100 Jump Rope Singles(40-60 Double Unders)
12 Sit-Ups
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Rest 5:00-6:00
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Minute 6:00-11:00 complete the following of:
100 Meter Run
10 DB Snatch(5/each arm)
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Rest 11:00-12:00
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Minute 12:00-17:00 complete the following of:
80-100 Jump Rope Singles(40-60 Double Unders)
8 No Push-Up Burpees
C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 4 reps, 65% x 4 reps, 70% x 3 reps x 2 sets, rest as needed.
B. Power Clean and Jerk, 65% x 4 + 1, 60% x 4 + 1, 75% x 3 + 1 x 2 sets, rest as needed.
So 60% x 4+ 1, means you will do 4 power cleans + 1 jerk, that is one set.
C. Single Leg Walking Lunges Barbell Rack on Back, 5 reps/each leg x 4 sets, rest as needed.
D1.Snatch High Pull, 80% of best snatch,, 5 reps x 4 sets, rest 1 minute.
D2. Standing Pallof Press, 8 reps/each side x 4 sets, rest 1 minute.
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E. Complete the following of:
21-18-15-12-9-6-3 of the following:
Cal Row
Wall Balls @ 25/16 lbs
DB Heavy Push Press(Client Chooses Weights-Suggested men over 45 lbs, and women over 30 lbs)
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