"Wednesday 3.29.2017 + Vagabond Post Opens Celebration This Saturday, April 1st"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.
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3. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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4. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.

holidaty-party-2016

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Burpees
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Turkish Get-Ups, take thru simple, easy progression, people can use KB, or no weight at all. Each person can perform 3 sets of 2 reps/each arm, for strength/core position.
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B. Complete the following movements of:
Complete 1 round per minute for 7 minutes of the following:
25 Second Jump Rope
6 Box Jumps or Step-Ups
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Rest 1 Minute
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Complete 1 round per minute for 7 minutes of the following:
25 Seconds Assault/Airdyne
6 Burpees
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Rest 1 Minute
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Complete 1 round per minute for 7 minutes of the following:
25 Seconds Kettlebell Swings
6 Ball Slams
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Turkish Get-Ups, take thru simple, easy progression, people can use KB, or no weight at all. Each person can perform 3 sets of 2 reps/each arm, for strength/core position.
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B. Complete the following movements of:
Complete 1 round per minute for 7 minutes of the following:
25 Seconds Burpees
8 Kettlebell Swings
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Rest 1 Minute
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Complete 1 round per minute for 7 minutes of the following:
25 Seconds Jump Rope
6 Deadlifts-no touch n go, pause half second in bottom on each rep @ 185/115, 135/95, 115/75 lbs
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Rest 1 Minute
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Complete 1 round per minute for 7 minutes of the following:
25 Seconds Box Jumps
8 Wall Balls
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk, work to a heavy set of 3 reps, touch n go, this has to be touch n go, so weight could be slightly lower than what you can do for a pause and re-set Push Jerk, 12 minute time limit, few sets, low volume.
B. Squat or Power Snatch Cluster, 1.1.1 x 5 sets @ 60% of best snatch, rest 2 minutes plus between sets.
C1. DB Seated Press on Bench, 8-10 reps x 3 sets, rest 1 minute.
C2. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute.
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D. 3 Sets of the following:
5 Strict Pull-Ups
5 Kipping Pull-Ups
5 Chest to Bar Pull-Ups
Rest as needed between sets
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E. 3 Rounds for time of the following:
21/14 Cal Assault Bike
12 Toes to Bar
9 Cal Row
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