"Wednesday 12.21.2016 + Next Vagabond Beginners Class: January 9th"

Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.

We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.

january-2017-beginners

I. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A. Sumo Deadlift, 2 reps x 8 sets(50%), rest 30 seconds between sets.
Last Tested 1RM-October 14th + November 30th
B1. Back Extensions, 10-12 reps x 2 sets, rest 45 seconds.
B2. DB Single Arm Romanian Deadlifts, 8 reps/each leg x 2 sets, rest 45 seconds.

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C. Complete the following for total time:
3 Rounds of the following:
15 Kettlebell Swings-Russian
12 Goblet Squats
9 Cal Row
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Rest 3 Minutes
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3 Rounds of the following:
15 Box Jumps or Step-Ups
30 Second Plank Hold
9 Cal Row
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Strict Press, 3 reps x 5 sets, rest 1-2 minutes between sets.
B1. DB Powell Raises, 8-10 reps/each arm x 2 sets, rest 45 seconds.
B2. Banded Push-Downs or Tricep Push-Downs, 12-15 reps x 2 sets, rest 45 seconds.
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C. Complete the following for total time:
3 Rounds of the following:
12/8 Calorie Assault(15/12 Calorie Airdyne)
8 Shoulder to Overhead @ 115/75, 95/65 lbs
4 Hang Power Cleans @ above weight
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Rest 3 Minutes
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3 Rounds of the following:
12/8 Calorie Assault Bike(15/12 Calorie Airdyne)
20 Ball Slams
8 Toes to Bar(Scale to 8 Knee Raises)
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
1) Snatch Clusters of the following:
1.1.1 @ 60%
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
1.1.1 @ 80%
2) Snatch Deadlift, 3 reps x 5 sets @ 85%rest 1 minute between sets.
3) Reverse Hypers, 25% of back squat, 20 reps x 3 sets, rest as needed.
4) Barbell Good Mornings, 6 reps x 4 sets.
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5) Complete the following for time of:
52 Cal Row
21 Burpees
21 Wall Balls @ 25/16 lbs, 20/14 lbs
42 Cal Row
18 Burpees
18 Wall Balls
32 Cal Row
15 Burpees
15 Wall Balls
22 Cal Row
12 Burpees
12 Wall Balls
12 Cal Row
9 Burpees
9 Wall Balls
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