"Wednesday 6.7.2017"

*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!

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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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
5 Rounds of the following:
12 No Push-Up Burpee
45 Second Assault/Airdyne
12 Sit-Ups
200 Meter Run
12 Box Jumps or Step-Ups
No rest in between sets, keep this at a pace that you know you can handle thru all 5 rounds, find that consistent mark during each round, and stay there, do not come out to fast, as your power output will drop dramatically, find that comfortable pace
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
5 Rounds of the following:
12 Burpees
200 Meter Row(200 Meter Run if want to)
10 Pull-Ups or Jumping Pull-Ups
200 Meter Row(200 Meter Run if want to)
8 Ring Push-Ups or Regular Push-Ups or Box Push-Ups
No rest in between sets, keep this at a pace that you know you can handle thru all 5 rounds, find that consistent mark during each round, and stay there, do not come out to fast, as your power output will drop dramatically, find that comfortable pace
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk, on the minute, every minute x 8 minutes x 2 rep touch n go, use 70-80% of 1RM, look at May 10th, what you used for heavy single that day for your numbers for today.
B. Clean, 3 reps x 3 sets @ 60%, 3 reps x 2 sets @ 75%, 3 reps x 1 set @ 80%
C. Clean Pull, 3 reps x 5 sets @ 90%, rest 1 minute between sets.
D. Clean Grip Deadlift to Mid Thigh Position, use 80-90% of best clean, 3 reps x 5 sets, rest 1 minute between sets.
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E. 4 Rounds of the following:
Run 400 meters
21 Wall Balls
15 Kettlebell Swings
9 Handstand Push-Ups(Kipping Allowed-Can Scale up to deficit handstand push-ups to desired athlete’s ability)
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F1. Banded Tricep Push-Downs, 15 reps x 3 sets, rest 30 seconds.
F2. Banded Pull Aparts, 15 reps x 3 sets, rest 30 seconds.
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