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 Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
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3. Vagabond Kettlebell Speciality Class on Sunday, March 22nd @ 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:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of stretching or foam rolling options
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3-5 minutes of workout prep
Row/Bike x 30 Seconds
10 Russian KBS
10 Banded Pull Aparts
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning
A1. DB Floor Press, 7-9 reps x 3 sets, rest 45 seconds.
This is Week 3 of DB Floor Press
A2. Banded Pull Aparts, 25 reps x 3 sets, rest 45 seconds.
A3. DB Laying JM Press, 12 reps x 3 sets, rest 45 seconds.
A4. Pronated Dead Hang, 20 seconds, rest 5-10, 20 seconds x 3 sets, rest 90 seconds.
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B. Conditioning of the following:
6 Sets of the following:
12/10 Cal Assault Bike
8 DB Strict Press or Barbell Strict Press @ 75.45 lbs
16 Second KB or DB Farmer’s Hold
8 DB Front Squats or Barbell Front Squats @ above weight
Rest 45 seconds between sets
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B. Fitness Phase
Posterior Bending/Core + Upper Body Push/Upper Body Pull + Short Cond
A. High Bar Back Squat, 4-6 reps x 3 sets, rest as needed between sets.
Last time tested: 1/10/2020
Use about 75-80% of your best 1RM
B1. Tall Kneeling Single Arm KB Strict Press, 8 reps/each arm x 2 sets, rest 45 seconds.
B2. Single Leg Split Squats, 5 reps/each leg x 2 sets, rest 45 seconds.
We did 6 reps on January 24th
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C. Conditioning of the following:
6 Sets of the following:
15/12 Cal Row
15 Russian KBS
30 Second Plank Hold
15 Goblet Squats or Wall Balls
Rest 45 seconds between sets
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C. Competition Phase
Olympic Lifting Day + Conditioning
A. Snatch, 1.1 x 5 sets, rest as needed.
Build to 85% for final set.
B. Clean and Jerk, 1.1. x 5 sets, rest as needed.
Build to 85% for final set.
C1. KB Strict Press Single Arm Alternating, 8 reps/each arm x 3 sets, rest as needed.
C2. Single Leg OH Walking Lunge, 5 reps/each leg x 3 sets, rest as needed.
C3. Strict Supinated Weighted Pull-Up Cluster, 3.2.1 x 3 sets, rest as needed.
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D. Conditioning of the following:
6 Sets of the following:
12 Cal Assault Bike
12 Toes to Bar
12 DB Snatch(6/each arm)
Rest 90 seconds between sets
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