"Wednesday 10.26.2016"

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 November 21st:
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.

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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 Option
Banded Shoulder Stretch or Coach Own Option to Free Up Shoulders
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
3 inch worms
II. Phases of Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. KB Snatch Tutorial, in class, we will introduce + review the KB Snatch from the following positions:
One Arm KB Deadlift, Hip Hinge, Half Swing, Full Swing, and punching thru the Kettlebell during the Snatch Finish Position.
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B. Every Minute on the Minute x 24 Minutes of the following:
Minute 1: Wall Balls or Goblet Squats for entire minute(Box Squat for those with Limited Squat Mechanics or Box Step-Ups Another Option)
Minute 2: Assault Bike or Airdyne Calories entire minute
Minute 3: 100 Meter AMRAP Run-Complete as many 100 Meter Runs as Possible
Minute 4: Rest
Score is total amount of repetitions completed in whole 24 minutes
B. Fitness Phase
Skill Review + Long Conditioning
A. KB Snatch Tutorial, in class, we will introduce + review the KB Snatch from the following positions:
One Arm KB Deadlift, Hip Hinge, Half Swing, Full Swing, and punching thru the Kettlebell during the Snatch Finish Position.

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B. Every Minute on the Minute x 24 Minutes of the following:
Minute 1: Row Cals for entire minute
Minute 2: Hang Power Cleans for entire minute @ 115/75 lbs, 95/65 lbs
Minute 3: 100 Meter AMRAP Run-Complete as many 100 Meter Runs as Possible
Minute 4: Rest
Score is total amount of repetitions completed in whole 24 minutes
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:
Crossover Symmetry Protocol Warm-Up Routine..
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1) Banded Push Press, 3 reps x 5 sets, build up in weight every set, but make sure it is fast.
Use red bands for men/orange bands for women
2) Power Snatch x 1 rep + Squat Snatch x 1 rep + Overhead Squat x 1 rep x 5 sets(70%-75% of 1RM Power Snatch), rest as needed between sets.
3) Snatch Pull Cluster, 1.1.1 x 3 sets @ 95%, rest as needed between sets.
4a) Romanian Deadlift, 8 reps @ 30% of best clean x 3 sets, rest 60 seconds.
4b) Weighted Strict Ring Dips, 5 reps x 3 sets, rest 60 seconds.
4c) Reverse Hyper, 10 reps @ 50% of best back squat x 3 sets, rest 60 seconds.
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5) Skill Gymnastics Work
Upper Body Pulling Gymnastics Fatigue:
Advanced: 30 Strict Chest to Bar Pull-Ups for Time-Any Grip Allowed
Intermediate: 20 Strict Chest to Bar Pull-Ups for Time-Any Grip Allowed
Beginner: 30 Strict Pull-Ups Chin Over Bar for Time-Any Grip Allowed
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6) “Throw me a Bone”
Every 4 Minutes for 5 Rounds complete the following:
Run 400 Meters
12 Thrusters @ 95/65 lbs
6 Bar Facing Burpees
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