"Wednesday 4.19.2017 + Next Vagabond Beginners Class: April 25th or May 15th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 25th or May 15th:
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 TRX Class Starts on Sunday, April 30th, 2017 for 8 am class:
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.

3. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

April 25th Beginners

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:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Every Minute on the Minute x 12 Minutes of the following:
Minute 1: Run 100 Meters
Minute 2: 15 Kettlebell Swings
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Rest 3 Minutes
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AMRAP 15 Minutes of the following:
20 Second Plank Hold
15/12 Cal Row
20 Air Squats(Scale Up to Wall Balls if you want)
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Every Minute on the Minute x 12 Minutes of the following:
Minute 1: 9/6 Cal Assault Bike(35 Seconds for those who struggle on bike)
Minute 2: 15 Wall Balls
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Rest 3 Minutes
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AMRAP 15 Minutes of the following:
10 Pull-Ups(Jumping Pull-Ups to Modify)
Run 200 Meters
10 Kettlebell Swings Russian
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 2 reps, low volume, few sets, 10 minute time limit.
B. Squat or Power Snatch, 1 rep x 5 sets @ 85% of best snatch, rest 2 minutes plus between sets.
C. Snatch Deadlift, 75%, 3 reps x 3 sets, rest 1 minute between sets.
D1. Strict Handstand Push-Ups, 8-10 reps x 3 sets, rest 2 minutes.
Beginner: DB Seated Press on Ground, 10-12 reps x 3 sets
Intermediate: Handstand Holds, 45 seconds total time x 3 sets
Advanced: As prescribed on Comp Workout
D2. DB Row, 10-12 reps/each arm heavy x 3 sets, rest 2 minute.
D3. DB Curls, 12-15 reps @ 3 second tempo down, 1 second hold @ top x 3 sets, rest 2 minute.
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E. For Time of the following:
20 Kipping Handstand Push-Ups
400 Meter Run
30 Toes to Bar
400 Meter Run
40 Pull-Ups
400 Meter Run
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