*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 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!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 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:
2 Minutes of the following:
20/15 Cal Row
In remaining time complete Burpees for remaining of time
So if you finish the row in 1 minute, then you do 1 minute of burpees
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Rest 1 Minute
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2 Minutes of the following:
10 Kettlebell Swings Russian
15 Second Plank Holds
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Rest 1 Minute
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2 Minutes of the following:
20/15 Cal Row
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the row in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats
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Rest 1 Minute
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2 Minutes of the following:
10 Kettlebell Swings Russian
15 Second Plank Holds
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Rest 1 Minute
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2 Minutes of the following:
20/15 Cal Row
In remaining time complete Burpees for remaining of time
So if you finish the row in 1 minute, then you do 1 minute of burpees
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Rest 1 Minute
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2 Minutes of the following:
10 Kettlebell Swings Russian
15 Second Plank Holds
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Rest 1 Minute
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2 Minutes of the following:
20/15 Cal Row
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the row in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats
This is our 6th week of long duration amrap sets, as the weeks progress, the time duration will go down, so this means the intensity can go up each week, as the time zone decreases, the intensity increases.
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:
2 Minutes of the following:
200-300 Meter Run
In remaining time complete Burpees for remaining of time
So if you finish the run in 1 minute, then you do 1 minute of burpees
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Rest 1 Minute
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2 Minutes of the following:
10 Kettlebell Swings Russian
15 Second Plank Holds
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Rest 1 Minute
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2 Minutes of the following:
15/12 Cal Assault Bike
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the assault bike in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats
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Rest 1 Minute
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2 Minutes of the following:
10 Kettlebell Swings Russian
15 Second Plank Holds
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Rest 1 Minute
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2 Minutes of the following:
200-300 Meter Run
In remaining time complete Burpees for remaining of time
So if you finish the run in 1 minute, then you do 1 minute of burpees
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Rest 1 Minute
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2 Minutes of the following:
10 Kettlebell Swings Russian
15 Second Plank Holds
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Rest 1 Minute
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2 Minutes of the following:
15/12 Cal Assault Bike
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the assault bike in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats
This is our 6th week of long duration amrap sets, as the weeks progress, the time duration will go down, so this means the intensity can go up each week, as the time zone decreases, the intensity increases.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Push Jerk, 80%, 3 reps x 5 sets, rest as needed between sets.
B. Push Press, 80%, 3 reps x 5 sets, rest as needed between sets.
C. Power Clean of the following:
60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep
D. Gymnastics Fatigue Conditioning:
10 Bar Muscle-Ups
Rest 90 seconds
25 Toes to Bar
Rest 3 Minutes
10 Bar Muscle-Ups
Rest 90 seconds
25 Toes to Bar
Done
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E. Conditioning of the following:
10 Sets of the following @ Moderate Effort:
30 Second Assault Bike
Rest 30 Seconds
30 Second Double Unders
Rest 30 Seconds
30 Seconds GHD Sit-Ups or Hollow Holds
Rest 30 Seconds
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