"Wednesday 6.22.2016 + Vagabond Annual Summer Party: Saturday, July 23rd"

Gym Brief for the Week

1. Vagabond Youth Summer Classes

Vagabond Summer Youth Class Sign-Ups. See or email Heather Dunlap at [email protected] for more information for sign up and details.

Summer Vagabond Youth Class
Ages 11 and up (unless you contact a coach)

When:
Wednesdays and Fridays at 10:05- 11:00

Dates:
Friday June 24th- August 12.
**There will be NO class on Friday July 29th

14 classes over 7 weeks

Cost:
Vagabond Members $175.00
Non Member $200.00

2. Vagabond Next Beginners Class on July 11th:
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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3. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!

SIGN UP HERE.

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4. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Pat Colclough

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 option
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Strict Press(2 reps) + Push Press(2 reps) Complex x 4 sets, rest 1 minute between sets.
Start off light in weight, work up in weight, your weight will be limited by the strict press weight, but make sure push press is fast and speed is key
B1. DB JM Press, 10-12 reps x 3 sets, rest 45 seconds.

B2. Standing Pallof Press, 12 reps/each side x 3 sets, rest 45 seconds.
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C. Complete the following
AMRAP 5 Minutes of the following:
20 Jump Rope Singles
10 Ball Slams
5 DB Push Press or Barbell Push
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Rest 2 Minutes
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AMRAP 9 Minutes of the following:
150 Meter Row
10 Ball Slams
5 DB Front Squats or Barbell Front Squats
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Back Squat Wide Stance Box Squat, work to a heavy set of 3, 10 minute time limit.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Walking Lunges, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
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C. Complete the following:
AMRAP 5 Minutes of the following:
7 Hang Power Snatches @ 95/65, 75/55 lbs
20 Second Assault/Airdyne
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Rest 2 Minutes
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AMRAP 9 Minutes of the following:
20 Double Unders or 40 Jump Rope Singles
100 Meter Run
5 Hang Power Cleans @ 95/65 lbs, 75/55 lbs
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Hang Power Snatch, 2 reps x 4 sets @ 85%, rest 90 seconds between sets.
B. Snatch Grip Push Press Behind Neck, 5 reps x 5 sets, reset on each rep, rest 90 seconds between sets.
C1. DB Rows, 12/each arm x 3 sets, rest 60 seconds.
C2. Half Kneeling Landmine Presses, 12/each arm x 3 sets, rets 60 seconds.
C3. DB Single Arm Farmer’s Walk, 50 meters left, 50 meters right x 3 sets, rest 60 seconds.
C4. Banded Push Downs, 30 reps x 3 sets, rest 60 seconds.
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D. Optional Conditioning Running or CrossFit Quick Hitter
Running Conditioning of the following
3 Sets of the following: Run 400 Meters, rest 1:1 interval.
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2 Sets of the following: Run 300 Meters, rest 1:1 interval.
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1 Set of the following: Run 600 Meters, done.
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CrossFit Quick Hitter of the following:
6 Rounds of the following:
10 Thrusters @ 95/65 lbs
10 Chest to Bar Pull-Ups
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