“Friday 10.16.2020”

RULES FOR MASK WEARING INSIDE GYM:

You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.

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Upcoming Events for VBWAY Community

1. Vagabond Annual Food Drive Virtually with Gift Cards Between November 9th- November 21st Collection Time

We’ll be collecting donations thru November 9th thru November 21st next month to directly benefit the Easton Food Pantry-
Money or grocery gift cards are what we will be collecting this year!

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2. Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for  a total of $80.

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Vagabond Open Gym Format New Schedule When Officially Open

Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!

PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….

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II. Phases Strength + Conditioning of the following:

A. Lifestyle Phase

Upper Body Push/Upper Body Pull + Conditioning

A1. DB Floor Press, 4 reps x 4 sets, rest 30seconds.

This is Week 7 of DB Bench Press, we did 5 reps on October 2nd

A2. AB Wheel OR Stability Ball Roll Out, 10 reps or Hanging Knee Raises, 12 reps x 4 sets, rest 30 seconds.

A3. DB Tate Press, 10 reps x 4 sets, rest 30 seconds.

A4. Spiderman Stretch, 5 reps/each way @ 5 second hold each rep x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

20 Minutes of the following:

12 Goblet Squats(Heel Lifted if needed PLEASE)

100 Meter Run

12 DB Strict Press

150 Meter Row

16 Second Side Bridge/each side 4 Point

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B. Fitness Phase

Posterior Bending/Core +  Upper Body Push/Upper Body Pull + Short Cond

A1. Front Squat, 4-6 reps or Overhead Squat, 2 reps x 4 sets, rest 15 seconds.

*Last week we did 5-7 reps of Front Squat or 3 reps of Overhead Squats for 4 sets*

A2. Single Leg Hip Rocks, 10 reps/each leg x 4 sets, rest 30 seconds.

B1. Half Kneeling Single Arm KB or DB Press, 8 reps/each arm x 3 sets, rest 15 seconds.

B2. KB Double Arm Front Rack Carry, 30 Seconds x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

20 Minutes of the following:

15 Wall Balls

12 Cal Assault Bike

8 Barbell Strict Press

100 Meter Run

20-25 Second FLR Hold or FLR Hold on Rings

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