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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
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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, 6-8 reps x 3 sets, rest 45 seconds.
This is Week 4 of DB Floor Press
A2. DB Standing Arnold Press, 10 reps x 3 sets, rest 45 seconds.
A3.Pronated or Supinated Dead Hang on Pull-Up Bar, 18-20 seconds, rest, 18-20 seconds, rest, 18-20 seconds x 3 sets, rest 45 seconds.
A4. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
450 Meter Row
21 Ball Slams
Rest 1 Minute
450 Meter Row
21 Burpees
Rest 1 Minute
450 Meter Row
21 Goblet Squats(Heel Lift If Needed)
Rest 1 Minute
AMRAP 120 Seconds of:
Jump Rope Singles
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B. Fitness Phase
Posterior Bending/Core + Upper Body Push/Upper Body Pull + Short Cond
A. High Bar Back Squat, 2-3 reps x 4 sets, rest as needed between sets.
Last time tested: 1/10/2020
Use about 80-84% of your best 1RM
B1. Standing Single Arm KB Strict Press, 8 reps/each arm x 2 sets, rest 45 seconds.
B2. Single Leg Walking Lunges, 4 reps/each leg heavy heavy x 2 sets, rest 45 seconds.
We did 5 reps on February 7th
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C. Conditioning of the following:
25/18 Cal Assault Bike
25 Russian KBS
Rest 1 Minute
25/18 Cal Assault Bike
25 Walking Lunges Weighted or Unweighted-Your Choice
Rest 1 Minute
25/18 Cal Assault Bike
25 Wall Balls
Rest 1 Minute
AMRAP 120 Seconds of:
Jump Rope Singles or Double Unders
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C. Competition Phase
Olympic Lifting Day + Conditioning
A. Snatch, 1 rep x 10 sets, rest as needed.
Build in weight each set, but do not go above 80%
B. Clean and Jerk, 1 rep x 10 sets, rest as needed.
Build in weight each set, but do not go above 80%
C1. KB Strict Press Single Arm Alternating, 5 reps/each arm x 3 sets, rest as needed.
Go up in weight from last week, week 3
C2. Single Leg Walking Lunges Heavy, 5 reps/each leg x 3 sets, rest as needed.
C3. Banded Push Downs, 20 reps x 3 sets, rest as needed.
C4. Back Extensions, 12 reps x 3 sets, rest as needed.
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D. Conditioning of the following:
7 Sets of the following:
12 Cal Row
8 Toes to Bar
12 Thrusters @ 95/65 lbs
4 Tall Box Jumps @ 36/30 inches
Rest 45-60 seconds between sets
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