"Wednesday 8.16.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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 Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.

Larry F. aNIMAL

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
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 Sets of the [email protected] High Aerobic Effort:
30 Seconds of Row @ 80%
30 Seconds of Rest
30 Seconds of Russian KBS
30 Seconds of Rest
30 Seconds of Sit-Ups or Plank Holds-Client Choice
30 Seconds of Rest
This is our 8th week of long duration amrap sets, as the weeks progress, we are on our last week and the final week we will re-test an aerobic conditioning workout.
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 Sets of the [email protected] High Aerobic Effort:
30 Seconds of Assault/Airdyne or 10 Meter Shuttle Run @ 80%
30 Seconds of Rest
30 Seconds of Russian KBS
30 Seconds of Rest
30 Seconds of Burpees
30 Seconds of Rest
This is our 8th week of long duration amrap sets, as the weeks progress, we are on our last week and the final week we will re-test an aerobic conditioning workout.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk, 90%, 1 rep x 5 sets, rest as needed between sets.
B. Push Press, 90%, 1 reps x 5 sets, rest as needed between sets.
C. Power Clean of the following:
90% x 1 reps x 5 sets, rest as needed between sets.
D1.Tricep Push-Downs, 12 reps x 3 sets, rest 30 seconds.
D2. Banded Pull-Aparts, 20 reps x 3 sets, rest 30 seconds.
Make sure you do D1 + D2, these are important for joint health and recovery.
+
E. For Time of the following:
20-15-10-5-10-15-20 of:
Cal Row
Burpees
Box Jumps Step-Down
Post Comments to Group Page.