"Wednesday 9.27.2017"

Winners of the 2017 Vagabond Annual Throwdown
Top 3 for each division:
Scaled Women:
First: Kristie Gillooly Dean
Second: Jill Connor Rupple
Third: Ariana Cruz
Rx Women:
First: Erin Duggan
Second: Katie O’Malley and Meghan Derba
Third: Steph Courtois
Scaled Men:
First: Mike Drahos
Second: Bruce Caldwell
Third: Mark Worster
Rx Men:
First: Lucas Murphy
Second: Rob Davidson
Third: Spanish Dave


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on October 16th, 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 Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
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
Posterior Bending/Core + Conditioning
A1.Sumo Deadlift, 1 rep heavy x 3 sets, rest 1 minute between sets.
Shoot for 90% of your best 1RM
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following @ Moderate Effort of:
6 Minutes on the Clock:
8 Ball Slams
8 DB Box Step-Ups(4/each leg)
8 Cal Row
8 Sit-Ups
*Rest 2 minutes between sets*
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Sumo Deadlift, 1.1 x 3 sets, rest 1 minute between sets.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
A3. Back Extensions, 8-10 reps @ 2 second hold @ top x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following @ Moderate Effort of:
6 Minute on the Clock:
8 Kettlebell Swings
8 Burpees
8 Cal Assault Bike(10 Cal Airdyne) or 40 Second Total Bike
8 Toes to Bar or Knee Raises
Rest 2 Minutes between sets
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Clean and Jerk of the following:
On the Minute, Every Minute x 10 Minutes of the following:
Power Clean + Squat Clean + Split Jerk
All done at 1 rep each movement, and keep weight under 70% of 1RM
B. High Bar Back Squat, 50%, 2 reps x 10 sets, rest 30 seconds between sets.
C. Clean Pull, 70%, 5 reps x 5 sets, rest as needed between sets.
D. Strict Handstand Push-Ups of the following:
5-6 reps, on the minute, every minute x 7 minutes
People can scale up by performing elevated handstand push-ups
E1. Reverse Hyper, 20 reps @ lightweight x 3 sets, rest 1 minute.
E2. Banded Tricep Push-Downs, 20 reps x 3 sets, rest 1 minute.
F. 5 Sets of the following:
Row 20/15 Calories
10 Lateral Burpees Over Rower
Rest 1:1 interval between sets
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