"Wednesday 12.23.2015"

*Gym Brief for the Week*

1. Vagabond Schedule for Holiday Week

A. Monday thru Wednesday: Regular Scheduled Classes

B. Thursday, December 24th, 2015: 6 am, 715 am, 9 am, 12 pm

C. Friday, December 25th, 2015: Gym Closed

D. Saturday, December 26th, 2015: 9 am Lifestyle/Fitness Phase + 10:00 am Competition Phase

E. Sunday, December 27th, 2015: 9:00 am to 11:00 am Open Gym + 10:00 am Powerlifting Class

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2. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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3. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

Coach Heather D.

Heather Bags

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical+ Single Leg/Posterior Chain + Aerobic OTMEM
A. Deadlift, 3 reps x 3 sets @ 80% of 1RM, rest 1 minute between sets.
Get 1RM from July 30th or October 22nd
B1. DB Split Squats or Petersen Step-Ups, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Back Extensions, 12-15 reps x 3 sets, rest 45 seconds between sets.
C. 4 Sets of the following:
1 Minute Airdyne @ Tough Pace
1 Minute @ Back-Off Pace
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Rest 1 Minute
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6 Minute AMRAP of the following:
20 Kettlebell Swings, after every 20 complete the following:
20 Meter Farmer Walk(Up and Back in Gym Twice) @ 53/35 lbs + 10 Wall Balls(Goblet Squats for those who are restricted)
B. Fitness Phase
Clean Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Clean Deadlift, 90% of best clean, 5 reps x 3 sets, rest 1 minute between sets.
B1. Front Squat, 60% x 6 reps x 3 sets, rest 1 minute between sets.
B2. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
C. 4 Sets of the following:
60 Seconds Row @ Tough Pace
60 Seconds @ Back-Off Pace
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Rest 1 Minute
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6 Minute AMRAP of the following:
15 Wall Balls, after every 15 complete the following:
10 Kettlebell Swings @ 70/53 lbs, 53/35 lbs + 10 Sit-Ups
C. Competition Phase
Front Squat % + Front Squat Heavy + Horizontal or Vertical Press + Short Conditioning(Aerobic Transition-Opens Prep 3-5 minutes)
A. Front Squat, 3 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)
B. Front Squat @ 3 second pause in bottom, work to heavy set of 3, low volume, high intensity, few sets.
C. Close Grip Bench Press, 70%, 3 reps x 6 sets, rest 2 minutes between sets.
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D. 4 Sets of the following:
7 Deadlifts @ 315/205 lbs
90 Second Assault Bike @ 90% Aerobic-400 Watts/300 Watts
Rest 2 Minutes Between Sets
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4 Sets of the following:
4-5 Muscle-Ups
400 Meter Run @ 95% Aerobic Pace
Rest 2 Minutes Between Sets
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4 Sets of the following:
7 Power Cleans @ 185/135 lbs Unbroken
250 Meter @ 1:40 or Lower 500 M/Split for Men and 2:00 or Lower 500 M/Split for Women
Rest 3 Minutes Between Sets
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