"Friday 3.29.2019"

1. Vagabond Next Beginners Class on April 15th, 2019:
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.
2. Vagabond Night Out on Saturday, March 30th @ 8:00 pm @ Stoneforge in Easton:
We will be doing a send off of the 2018 Open Season and celebrating the end of the Open Season with a night out at the Stoneforge 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!
3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Ring Rows, 8-10 reps or Lat Pull-Downs, 8-10 reps x 3 sets, rest 45 seconds.
A2. Seated Double Arm Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. Front Lean Rest Hold, 35 seconds, rest 15 seconds, 35 seconds x 3 sets, rest 45 seconds.
B. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 100 Meter Run or 125 Meter Row or 35 Second Row
Minute 2: 15 DB Hang Power Clean
Minute 3: 35 Second Jump Rope
Minute 4: 15 Ball Slams or 12 No Push-Up Burpees-Client Choice
Minute 5: 35 Second Plank Hold
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Front Squat Isometric Hold, 75%, 1 reps x 6 sets, rest 60 seconds.
Look back at January 21st, 2019 for 1rm tested
Hold for 2 second count in bottom, last week we did 70%
Week 1 of 3 for 2 Second Hold + 6 Reps
B1. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
B2. Single Leg Reverse Lunge, 6 reps/each leg x 3 sets, rest 45 seconds.
C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 100 Meter Run or 35 Second Cal Assault Bike
Minute 2: 15 Barbell Thrusters @ 75/55 lbs, 65/45 lbs
Minute 3: 35 Second Plank Hold
Minute 4: 10-13 Bar Facing Burpees
Minute 5: 35 Second Jump Rope-Single or Double Unders
C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Front Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 2 sets, rest as needed between sets.
16 reps
B. Front Squat, 1 ¼ Squat, use 50% of your best front squat, 2 reps x 5 sets, rest as needed between sets.
10 reps
C. Snatch, 60% x 3 reps, 70% x 3 reps, 80% x 2 reps x 2 sets, rest as needed.
10 reps
D. Clean and Jerk, same %’s as snatch for Friday
20 reps
F. 3 Sets of the following:
120 Second Assault Bike Sprint @ 85% effort, rest 10 minutes plus between sets.
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