1. Vagabond Next Beginners Class on November 5th, 2018:
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.

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2. Vagabond Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 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.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 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!
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4. Vagabond Costume Contest for Halloween on Wednesday, 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 personal training session.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 russian kbs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Traditional Deadlift off Blocks @ 1 inch boards, 3 sets of 3 reps, rest as needed between sets.
Set barbell on each side on 1 inch plates to allow to raise off ground.
Two weeks ago we did Traditional Deadlift off 2 inch blocks for same rep scheme and sets.
B1. Tall Kneeling Double Arm KB or DB Strict Press, 10-12 x 2 sets, rest 45 seconds.
B2. DB Powell Raises, 10/each arm x 2 sets, rest 45 seconds.
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C. 7 Sets of the following:
20 Second DB Hang Power Snatch Right Arm
5 Second Transition
40 Second Assault Bike
5 Second Transition
20 Second DB Hang Power Snatch Left Arm
Rest 30 Second between sets
Each round is 2 minutes long with work + rest
B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A1. Double Arm KB Walking Lunges, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
A3. Single Leg KB RDL, 6 reps/each leg x 3 sets, rest 45 seconds.
Hold KB in each hand for performing this movement.
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B. 7 Sets of the following:
20 Second Ball Slam or Barbell Ground Power Clean @ 125/85, 115/80, 95/65 lbs
5 Second Transition
40 Second Cal Row
5 Second Transition
20 Second Burpees
Rest 30 Second between sets
Each round is 2 minutes long with work + rest
C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Front Squat, 65% x 4 reps, 75% x 4 reps, 80% x 4 reps x 2 sets, rest as needed.
B. Snatch, 65% x 2 reps, 75% x 2 reps, 85% x 2 reps x 2 sets, rest as needed.
C. Clean and Jerk, 65% x 2 + 1, 75% x 2 + 1, 80% x 2 + 1, 85% x 2 + 1, rest as needed.
SAME AS WEDNESDAY, 2 CLEANS + 1 JERK
D1. Reverse Hyper, 20 reps moderate weight x 3 sets, rest 60 seconds.
D2. Weighted Sit-Ups, 20 reps x 3 sets, rest 60 seconds.
D3. Barbell Good Mornings, 8 reps x 3 sets, rest 60 seconds.
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E. Bike Lactate Work of the following:
6 Sets of the following:
250 Meter All Out Row, rest 3-5 minutes between sets, send it, go hard, rest as long as possible for recovery.
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F. Bike/Row Recovery Work of the following:
10 Minute Easyyyyy Pace Recovery Ride
Same as last week, to help flush system out.
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