*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
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 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!
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3. 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
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
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:
8 Minutes of the following:
Run 200 Meters
12 Ball Slams
20 Jump Rope Singles(20 Double Unders Scaled Up)
10 second side bridge/each side
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Rest 3 Minutes
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8 Minutes of the following:
Row 250 Meters
12 DB Push Press(Barbell Push Press Scaled Up to 75/45 lbs)
15 Air Squats
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Rest 3 Minutes
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8 Minutes of the following:
Run 200 Meters
12 Ball Slams
20 Jump Rope Singles(20 Double Unders Scaled Up)
10 second side bridge/each side
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Rest 3 Minutes
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8 Minutes of the following:
Row 250 Meters
12 DB Push Press(Barbell Push Press Scaled Up to 75/45 lbs)
15 Air Squats
Keep track of rounds for each set, set 1 and set 3 are same movements, keep track of rounds, so have an idea to stay around same score for sustainability work, and same goes for set 2 + set 4.
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:
8 Minutes of the following:
12/10 Cal Assault Bike(15/12 Cal Airdyne)
12 Wall Balls
8 Burpees
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Rest 3 Minutes
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8 Minutes of the following:
Run 200 Meters
20 Walking Lunges (10/each side)
10 Shoulder to Overhead @ 95/65 lbs
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Rest 3 Minutes
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8 Minutes of the following:
12/10 Cal Assault Bike(15/12 Cal Airdyne)
12 Wall Balls
8 Burpees
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Rest 3 Minutes
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8 Minutes of the following:
Run 200 Meters
20 Walking Lunges (10/each side)
10 Shoulder to Overhead @ 95/65 lbs
Keep track of rounds for each set, set 1 and set 3 are same movements, keep track of rounds, so have an idea to stay around same score for sustainability work, and same goes for set 2 + set 4.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk Cluster, 75%, 1.1.1 x 4 sets, rest 1-2 minutes between sets.
B. Clean of the following:
65% x 3 reps
70% x 3 reps
75% x 3 reps
C. Clean Deadlift, 95%, 3 reps x 54sets, pause 2 second @ mid thigh position, rest 1 minute between sets.
D1. Strict Weighted Pull-Ups, 2-3 reps x 4 sets, rest 1:30 between sets.
D2. Ring Dips(Strict if you can), 8-10 reps @ 2 second lowering phase x 4 sets, rest 1:30 between sets.
People can perform Bar Dips, if Ring Dips are an issue, keep same rep count and tempo training.
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E. Complete the following of:
15-12-9-6-3 of:
Shoulder to Overhead @ 135/95 lbs
21-18-15-12-9 of:
GHD Sit-Ups
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