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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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, 5 reps x 4 sets, rest 30seconds.

This is Week 6 of DB Floor Press, we did 4-6 reps on September 18th

A2. Tall Kneeling Chop, 8 reps/each way x 4 sets, rest 30 seconds.

A3. DB Standing Cuban Press, 8 reps x 4 sets, rest 30 seconds.

A4. Hip Rocks,15 reps x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

3 Sets of the following:

8 Minutes of the following:

10 Goblet Squats

150 Meter Row

10 TRX Row

100 Meter Run

20 Second Quad Hold or FLR Hold-Client Choice

*Rest 2 Minutes between sets*

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B. Fitness Phase

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

A1. Front Squat, 6-8 reps or Overhead Squat, 4 reps x 4 sets, rest 15 seconds.

*Last week we did 8-10 reps of Front Squat or 5 reps of Overhead Squats for 4 sets*

A2. Hip Rocks, 15 reps x 4 sets, rest 30 seconds.

B1. Standing Single Arm KB Bottoms Up Press, 10 reps/each arm x 4 sets, rest 15 seconds.

B2. KB Single Arm Farmer’s Carry, 20 meters/each arm x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

3 Sets of the following:

8 Minutes of the following:

100 Meter Run

10 Goblet Squats or Wall Balls

200 Meter Run

10 DB Snatch(5/each arm) or Hang Power Snatch 10 reps

20 Second FLR Hold

*Rest 2 Minutes between sets*

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