Vagabond of the Month for November: James Baroud
“Best thing about Vagabond has been the people, coaching, and great workouts. I really look forward to coming every day, as I only wish I had found this gym years ago, but, here I am.”
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, they may take mask off, and while moving around inside gym, they must put mask on and have by persons!
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Upcoming Events for VBWAY Community
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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3 Sets of the following for a Suggested Warm-Up:
10 Goblet Squats(Heel Lift if needed-choose people)
Rest 10 Seconds
45 Seconds of Row/Assault Bike
Rest 10 Seconds
30 Seconds of FLR Hold or Shoulder Taps/each way
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bending/Upper Body Pull + Conditioning
A1. Trap Bar Deadlift, 8 reps @ 60-65% of best 1RM x 4 sets, rest 30 seconds.
*1RM Data: 8/12/20 + 11/4/20*
A2. Standing Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.
B1. Cable or Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
B2. Single Arm KB Farmer’s Walk, 20 meters/each way/each hand x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
20 Minutes on the Clock @ Moderate Effort of the following:
10 DB or KB Strict Press
15/12 Cal Assault Bike
6 In Place Lunges/each leg
25 Second FLR Hold or Shoulder Taps/each way
50 Jump Rope Singles
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Bench Press, 6 reps/each arm x 4 sets, rest 30 seconds.
*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position. Last week we did 8 reps/each arm, go up in weight*
A2. Spiderman Stretch, 5 reps/each leg x 4 sets, rest 30 seconds.
A3. TRX Row, 8 reps @ 2 second pause top position x 4 sets, rest 30 seconds.
A4. Hip Rocks, 10 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
20 Minutes on the Clock @ Moderate Effort of the following:
20 Cal Row
16 Shoulder Taps FLR Position or 20 Second FLR Hold
12 DB or KB Strict Press
8 Step-Ups/each leg weighted low box
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