"Wednesday 6.21.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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.
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3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

Friendships

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Testing Workout: Wednesday, June 14th, 2017 or Tuesday, May 23rd, 2017
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Complete this @ moderate, sustainable effort of the following:
14 Minutes of the following:
Run 200 Meters
12 Wall Balls(Sub Goblet Squats)
12 Sit-Ups
10/8 Cal Assault Bike(12/10 Cal Airdyne)
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Rest 5 Minutes
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14 Minutes of the following:
10/8 Cal Assault Bike(12/10 Cal Airdyne)
12 Walking Lunges(6/each side)
12 Ball Slams
Run 200 Meters
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Testing Workout: Wednesday, June 14th, 2017 or Tuesday, May 23rd, 2017
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Complete this @ moderate, sustainable effort of the following:
14 Minutes of the following:
Row 200 Meters
12 Wall Balls(Sub Goblet Squats)
12 Sit-Ups(Scale Up to Toes to Bar or Knee Raises x 8 reps)
Run 200 Meters
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Rest 5 Minutes
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14 Minutes of the following:
Run 200 Meters
12 Walking Lunges(6/each side)
12 Russian KBS
Row 200 Meters
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Split Jerk Cluster, 85%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
B. Clean of the following:
65% x.1.1
75% x 1.1
80% x 1
85% x 1
65% x 1.1.1.1
C. Clean Pull, 3 reps x 5 sets @ 110% of best snatch, rest 1-2 minutes between sets.
D. Strict Handstand Push-Ups, on the minute, every minute x 8 minutes of the following:
5-8 repetitions(People can scale up to deficit handstand push-ups if they want to challenge self-more, any height is fine)
E. Complete 100 Banded Pull Aparts + 100 Banded Push-Downs-Do sets as you may for accessory work-Before or After Conditioning.
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F. 6 Sets of the following:
15/10 Cal Assault Bike
12 Lateral Burpees Over Rower
15/12 Cal Row
Rest 3 minutes between sets
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