"Wednesday 5.31.2017 + Circuit Training Class Starts Sunday, June 25th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
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 Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.

Summer Circuit 2017

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Top of every 5 Minutes x 25 Minutes of the following:
15-18/10-14 Cal Row
12 Kettlebell Swings Russian
9 Burpees
200 Meter Run
If this takes you 3 minutes, then rest 2 minutes, go on the 0 minute mark, 5 minute mark, 10 minute mark, 15 minute mark, 20 minute mark, so should do 5 total sets.
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Top of every 5 Minutes x 25 Minutes of the following:
12-15/8-10 Cal Assault Bike(20/15 Cal Airdyne)
12 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs 75/45 lbs
12 Burpees
200 Meter Run
If this takes you 3 minutes, then rest 2 minutes, go on the 0 minute mark, 5 minute mark, 10 minute mark, 15 minute mark, 20 minute mark, so should do 5 total sets.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Close Grip Bench Press, 2 rep heavy banded, this does not have to be max, can be how you feel for the day, women use mini orange bands, men use mini red bands.
B. Power Clean, 65%, 1.1.1 x 3 sets, rest 1 minute between sets.
C. Clean Deadlift, 75%, 3 reps x 3 sest, rest 1 minute between sets.
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D. Stamina Gymnastics Conditioning of the following:
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: Strict Handstand Push-Ups, 6-10 reps
Even Minute: 15/10 Cal Assault Bike
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Rest as needed between these EMOM
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E. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 15/10 Cal Row
Even Minute: 5 Deadlifts @ Bodyweight + 5 Step-Down Box Jumps @ 24/20 inches
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