"Wednesday 8.23.2017 + Next Vagabond Beginners Class: September 11th + First Workout for Vagabond Internal Competition Released"

*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 Circuit Training Class Starts on Sunday, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
+
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!
CLICK HERE TO REGISTER.

9.11.17

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
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
Testing Workout: Wednesday, June 14th, 2017-Look Back at what you for for total rounds + repetitions
+
AMRAP 22 Minutes of the following:
Run 400 Meters or Assault Bike x 20 Cals(Airdyne 25 Cals)
15 Box Step-Ups or Box Jumps
12 Toes to Bar(Sub Knees to Elbows, Knee Raises, or 20 Second Plank Hold)
9 Goblet Squats or Wall Balls
If you did this workout on June 14th, do the same exact movements you did that day.
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
Testing Workout: Wednesday, June 14th, 2017-Look Back at what you for for total rounds + repetitions
+
AMRAP 22 Minutes of the following:
Run 400 Meters or Assault Bike x 20 Cals(Airdyne 25 Cals)
15 Box Step-Ups or Box Jumps
12 Toes to Bar(Sub Knees to Elbows, Knee Raises, or 20 Second Plank Hold)
9 Goblet Squats or Wall Balls
If you did this workout on June 14th, do the same exact movements you did that day.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Traditional Deadlift, 80%, 3 reps x 5 sets, rest 1-2 minute between sets.
B. Clean and Jerk of the following:
3 reps x 3 sets, 75%, rest as needed between sets.
C1. Banded Leg Curls, 25 reps x 4 sets, rest 45 seconds between sets.
C2. Weighted Back Extensions, 10 reps @ 1 second pause x 4 sets, rest 45 seconds between sets.
+
D. Barbell Conditioning of the following:
“Courtesy of Ben B.”
10 Thrusters @ 115/75 lbs
change weights
8 Thrusters @ 135/95 lbs
change weights
6 Thrusters @ 155/105 lbs
change weights
4 Thrusters @ 165/110 lbs
change weight
2 Thrusters @ 185/115 lbs
Done
+
E. “Lactate Tester”
Row 250 Meters
20 Burpees
20 KBS
20 Burpees
20 KBS
Row 250 Meters
Post Comments to Group Page.