"Wednesday 4.27.2016 + Mother's Day Workout Announced for May 8th"

Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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. Join Team Vagabond in Outrunning Homelessness 5K Walk/Run on April 30th

Join team Vagabond for this awesome race at Borderland! For the third year running, VBC is sponsoring the finishline tent and we want a huge group of Vagabonds representing! Register here to walk or run and join team Vagabond for a great morning (family, friends, kids, and pets are allowed to join our team!): http://www.racewire.com/register.php?id=6003

This year’s race and walk will be held on Saturday, April 30, 2016, beginning at 9 a.m. One hundred percent of the proceeds from this event provide backpacks, school supplies, books, tutoring, mentoring, and college assistance for our kids.
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3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
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. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th 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.

Mothers Day Workout Posted

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
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Close Grip Bench Press, build to heavy single, 8-10 minute time limit.
B1. Banded Pull-Aparts, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Bar Dips Clusters, 4.4.4 x 3 sets, rest 60 seconds between sets,
People can scale to Push-Ups or Box Push-Ups, 6-10 reps
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C. For Time of the following:
21 Ball Slams
Run 200 Meters
21 Kettlebell Swings
Run 200 Meters
15 Ball Slams
Run 200 Meters
15 Kettlebell Swings
Run 200 Meters
9 Balls Slams
Run 200 Meters
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Push Press(+1) + Push Jerk(+1), 55% of best Push Jerk x 4 sets, rest 1 minute between sets.
B1. Banded Pull-Aparts, 20 reps x 3 sers, rest 30 seconds between sets.
B2. Ring Dips Clusters, 4.4.4 x 3 sets, rest 60 seconds between sets,
People can scale to Straight Bar Dips Clusters or Push-Ups or Box Push-Ups, 6-10 reps
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C. For Time of the following:
Run 200 Meters
21 Kettlebell Swings
Run 200 Meters
15 Burpees
Run 200 Meters
15 Kettlebell Swings
Run 200 Meters
9 Burpees
Run 200 Meters
9 Kettlebell Swings
Run 200 Meters
6 Burpees
C. Competition Phase
I. Vagabond Regionals Training 2016
Dynamic Effort Upper Body + Run/Row Conditioning + Gymnastics Skill Conditioning
A. Push Press, work to heavy single or 1RM, 12 minute time limit.
B. Speed Bench Press against minibands, 3 reps x 9 sets @ 40-50%, every 45 seconds.
*Change grip every 3 sets( close, shoulder, wide)
C1. DB Tricep Extensions from the floor, 3 sets x 12 reps, rest 30 seconds.
C2. Barbell Supinated Grip Rows, 3 sets x 12 reps, rest 30 seconds.
C3. Banded Pull Aparts, 25 reps x 3 setrs, rest 30 seconds.
D. Standing Low to High Woodchops, 10 reps/each side x 3 sets, rest 30 seconds.
E. 2 Rounds for time of the following:
400 Meter Run, rest 3 minutes
300 Meter Run, rest 2 minutes
200 Meter Run, rest 1 minute
100 Meter Run, rest 30 seconds
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F. For time of the following:
50 Cal Assault Bike
40 Hang Power Cleans @ 135/95 lbs
30 Lateral Burpees
20 Strict Handstand Push-Ups
10 Push Jerks @ 155/110 lbs
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II. Vagabond Opens Training 2017
A. Push Jerk + Split Jerk Complex, 1+2 x 4 sets, rest 1:30 between sets.
B. Close Grip Bench Press, 4-6 reps x 3 sets, rest 1:30 between sets.
C1. DB Row Heavy, 6 reps/each side x 3 sets, rest 1 minute.
C2. Reverse Hypers, 20 reps x 3 sets, rest 1 minute.
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D. AMRAP 18 Minutes of the following:
Run 400 Meters
15 Kipping Handstand Push-Ups
8 Wall Balls @ 25/16 lbs
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