"Wednesday 12.30.2015"

*Gym Brief for the Week*

1. Vagabond New Year Holiday Schedule

A. Thursday, December 31st, 2015(New Year’s Eve): 6 am, 715 am, 9 am, 12 pm classes

B. Friday, January 1st, 2015(New Year Day): 9 am to 2 pm Open Gym

 +

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.

+

3. Vagabond Next Beginners Class on January 4th 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.

Katie and Jarod W.

JarodKatie

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
+
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal+ Single Leg/Posterior Chain + Aerobic OTMEM
A1. Close Grip Bench Press, 1 rep heavy x 5 sets @ 85-90% of 1RM, rest 1 minute between sets.
A2. Abmat Sit-Ups, 20 reps fast x 5 sets, rest 1 minute between sets.
A3. Russian Kettlebell Swings, 20 reps x 5 sets, rest 1 minute between sets.
+
B. 3 Rounds each for time of the following:
250 Meter Row
15 Box Jumps
15 Burpees
Rest 90 seconds between sets
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Snatch Deadlift, 90% of best snatch, 5 reps x 3 sets, rest 1 minute between sets.
B1. Front Squat, 60% x 6 reps, 65% x 6 reps, 70% x 5 reps, rest 1 minute between sets.
B2. Back Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
C. For Time of the following:
30-20-10-5 of the following:
Pull-Ups or Jumping Pull-Ups
Box Jumps
After Every set complete, 10 burpees after set 30, 20, 10, and 5
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 @ 2 second pause in bottom, work to heavy set of 3, low volume, high intensity, few sets.
C. Strict Press, 75%, 2 reps x 5 sets, rest 2 minutes between sets.
+
D. AMRAP 6 Minutes of the following:
5 Hang Power Cleans @ 185 lbs/125 lbs
5 Lateral Burpees
7 Cal Assault/4 Cal Assault Bike
+
Rest 2 Minutes between AMRAP
+
AMRAP 5 Minutes of the following:
5 Overhead Squats @ 135/95 lbs
35 Double Unders
5 Burpees
+
Rest 2 Minutes between AMRAP
+
AMRAP 6 Minutes of the following:
5 Thrusters @ 115 lbs/75 lbs
10/8 Cal Row
+
Rest 2 Minutes between AMRAP
+
AMRAP 5 Minutes of the following:
5 Hang Power Snatches @ 95/65 lbs
100 Meter Run or 125 Meter Row
5 Handstand Push-Ups-Strict or Kipping
Post Comments to Group Page.