"Wednesday 4.12.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th:
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 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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3. 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.

Larry F Animal

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Rowing Technique: Review Rowing Technique, keeping feet flat at all times, hands over knees on the return, etc.
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B. Complete the following for time of:
Buy-In: 40/30 Cal Row
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5 Rounds of the following:
15 Kettlebell Swings
15 Box Step-Ups or Box Jumps Step Down
15 Sit-Ups
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Buy-Out: 40/30 Cal Row
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Rowing Technique: Review Rowing Technique, keeping feet flat at all times, hands over knees on the return, etc.
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B. Complete the following for time of:
Buy-In: 40/30 Cal Row or 600 Meter Run
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5 Rounds of the following:
15 Kettlebell Swings
15 Sit-Ups
30 Double Unders(40 Single Unders)
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Buy-Out: 40/30 Cal Row or 600 Meter Run
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Press, work to a heavy set of 3 reps, low volume, few sets, 12 minute time limit.
B. Squat or Power Snatch, 1.1 x 3 sets @ 80% of best snatch, rest 2 minutes plus between sets.
C. Snatch Pull Cluster, 100%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
D1. Strict Press AMRAP 30 Seconds @ 115/75, 95/65, 75/45 lbs x 3 sets, rest 2 minutes.
D2. Banded Pull Aparts, 20 reps x 3 sets, rest 2 minute.
D3. Strict Pull-Up AMRAP 30 Seconds x 3 sets, rest 2 minute.
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E. For Time of the following:
30 Kipping Handstand Push-Ups
Rest 2 minutes
20 Kipping Handstand Push-Ups
Rest 2 minutes
10 Kipping Handstand Push-Ups
Done
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