"Wednesday 4.5.2017"

*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.

Trish Murphy

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Foam Roll Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Complete the following of:
1 Minute of No Push-Up Burpees
Rest 10 Seconds
2 Minutes of Jump Rope Singles or Double Unders
Rest 20 Seconds
3 Minutes of Box Jumps or Step-Ups
Rest 30 Seconds
4 Minutes of the following:
10 DB Push Press
10 DB Curls
Rest 40 Seconds
5 Minutes of Max Cal Row
Done!
*Total Reps is score for SUGARWOD*
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Complete the following of:
1 Minute of Hang Power Cleans @ 115/75, 95/65 lbs
Rest 10 Seconds
2 Minutes of Box Jumps or Step-Ups
Rest 20 Seconds
3 Minutes of Jump Rope-Double Unders or Single Unders
Rest 30 Seconds
4 Minutes of the following:
5 Strict Pull-Ups or Ring Rows
10 DB Curls
Rest 40 Seconds
5 Minutes of Max Cal Assault/Airdyne
Done!
*Total Reps is score for SUGARWOD*
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 2 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, 10 minute time limit, few sets, low volume.
B. Squat or Power Snatch, 1.1 x 4 sets @ 75% of best clean, rest 2 minutes plus between sets.
C. Snatch Pull, 75%, 3 reps x 3 sets, rest 1-2 minutes between sets.
D1. DB Floor Press, 8-10 reps x 3 sets, rest 1 minute.
D2. Banded Push-Downs, 20 reps x 3 sets, rest 1 minute.
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E. Complete the following of:
4 Rope Climbs
Rest 2 Minutes
2 Legless Rope Climbs
Rest 2 Minutes
4 Rope Climbs
Rest 2 Minutes
2 Legless Rope Climbs
Rest 2 Minutes
4 Rope Climbs
Done!
People can modify to 15 Rope Climbs For Time, if legless rope climbs are too difficult.
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