*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.
+
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.
+
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!
+
4. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
+
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
Testing Workout: Wednesday, June 14th, 2017 or Tuesday, May 23rd, 2017
+
Complete this @ moderate, sustainable effort of the following:
12 Minutes of the following:
Run 200 meters
30 Second Plank Hold
60 Meter Farmer’s Walk(Up to Grass + Back)
30 Second Sit-Ups
+
Rest 4 Minutes
+
12 Minutes of the following:
Run 200 Meters
20 Walking Lunges(10/each leg)
60 Meter Farmer’s Carry(Up to Grass + Back)
10 DB Push Press(Can scale up to Barbell Push Press @ 75/45 lbs)
+
Rest 4 Minutes
+
3 Minutes of the following:
Row or Assault Bike for Calories
keep this @ moderate pace + focus on pacing
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Testing Workout: Wednesday, June 14th, 2017 or Tuesday, May 23rd, 2017
+
Complete this @ moderate, sustainable effort of the following:
12 Minutes of the following:
Run 100 meters
20 Ball Slams
Run 200 Meters
20 Sit-Ups
+
Rest 4 Minutes
+
12 Minutes of the following:
Run 100 Meters
20 Walking Lunges(10/each leg)
Run 200 Meters
20 Russian KBS
+
Rest 4 Minutes
+
3 Minutes of the following:
Row or Assault Bike for Calories
keep this @ moderate pace + focus on pacing
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Split Jerk Cluster, 90%, 1.1 x 3 sets, rest 1-2 minutes between sets.
B. Power Clean of the following:
70% x 1.1. x 3 sets
C. Clean Deadlift, 3 reps x 5 sets @ 110% of best snatch, rest 1-2 minutes between sets.
D. Gymnastics Fatigue Testing:
30 Strict Handstand Push-Ups(If cannot perform any Strict Handstand Push-Ups, then test 40 kipping handstand push-ups)
+
E. Barbell Stamina of the following:
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 3 Thrusters @ 135/95 lbs + 5 Bar Facing Burpees
Even Minute: 3 Power Cleans @ 135/95 lbs + 5 Step Down Box Jumps @ 30/24 inches
+
F. Accessory Work Cool-Down:
100 Banded Leg Curls
100 Banded Pull-Aparts
Post Comments to Group Page.