1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:
The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help
- Create a solid core
- Improve shoulder health and stability
- Build strength
In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!
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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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning
A1. Barbell Row, 6-8 reps x 3 sets, rest 45 seconds.
A2. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.
A3. DB Bench Press, 6-8 reps x 3 sets, rest 45 seconds.
A4. Banded Pull Aparts, 25 reps x 3 sets, rest 30 seconds.
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B. Conditioning of the following:
3 Sets of the following:
15/12 Cal Assault Bike
75 Single Unders(50 Double Unders)
12/8 Cal Assault Bike
12 Burpees
8/5 Cal Assault Bike
Rest 3-5 Minutes between sets
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B. Fitness Phase
Posterior Bending/Core + Upper Body Push/Upper Body Pull + Short Cond
A. Snatch Grip Deadlift, 6 sets of 1 rep, rest 60 seconds between sets.
Use 100% or more of your best 1RM snatch for deadlift today.
B1. Tall Kneeling DB Strict Press, 8 reps x 2 sets, rest 45 seconds.
B2. Single Leg Reverse Lunge, 6 reps/each leg x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
20/15 Cal Row
15 Hang Power Cleans @ 115/80, 95/65 lns
15/10 Cal Row
15 Burpees
10/5 Cal Row
Rest 3-5 Minutes between sets
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C. Competition Phase
Olympic Lifting Day + Conditioning
A. Snatch, 85%, 1 rep x 5 sets, rest as needed.(5 reps)
B. Clean and Jerk, 85%, 1 rep x 5 sets, rest as needed. (5 reps)
C. Box Squat(Back Squat), 5 sets of 3 reps, 60% of 1RM, rest 120 seconds between sets.
D1. DB Bench Press Single Arm Press Alternate, 8 reps/each arm x 4 sets, rest as needed.
D2. Double Under, 60 reps x 4 sets, rest as needed.
D3. Overhead Squats, 8 reps @ 165/115 lbs x 4 sets, rest as needed.
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E. Conditioning of the following:
3 Sets of the following:
20 Cal Row
20 Thrusters @ 95/65 lbs
15 Cal Row
15 Burpees
10 Cal Row
10 Deadlifts @ 185/135 lbs
Rest 3 minutes between sets
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