“Friday 4.30.2021”

Vagabond of the Month for March: Alyssa Alteiri

Best thing about Vagabond: “The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts.”



Vagabond Annual Summer Party on Saturday, July 24th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!


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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
2 Sets of the following:

5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Posterior Bending + Conditioning

A. Trap Bar Deadlift, 2 reps x 5 sets @ 85% of best 1rm, rest 15 seconds.

*1RM Data: 2/26/21 or 8/12/20 or 11/4/20

B1. Double Arm Standing KB or DB Strict Press, 5 reps x 3 sets, rest 30 seconds.

*Last week we did 6 reps*

B2. Barbell Row, 8 reps x 3 sets, rest 30 seconds.

B3. DB Laying Tricep Extensions, 10-12 reps x 3 sets, rest 30 seconds.

B4. Lat Pull Downs, 10-12 reps x 3 sets, rest 30 seconds.


C. Conditioning of the following:

7 Sets of the following:

3 Minutes of the following:

Run 100 Meters or 5 Cal Assault Bik

5 No Push Up Burpees

20 Second FLR Hold or Shoulder Taps

5 DB Push Press or Barbell Push Press

Run 100 Meters or 5 Cal Assault Bike

40 Jump Rope Singles 

*Rest 60 seconds between sets*

*Start where you left off*


B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Front Squat(Heel Lift If Needed), 3 reps @ 5 second hold in bottom @ 75% x 4 sets, rest 15 seconds.

*1RM Data: November 20th, 2020*


A2. Weighted Pull Up Pronated Cluster, 4.2.1 x 4 sets, rest 90 seconds.

*Other Options: Strict Pull Ups BW, 5-7 reps or Negative Pull Ups, 4.2.1 or Banded Strict Pull Ups, 5-7 reps total x 4 sets*

B1. Barbell RDL, 10 reps moderate(hinge those hips) x 3 sets, rest 30 seconds.

B2. Single Leg Curtsy Lunge, 8 reps/each leg x 3 sets, rest 30 seconds. 

*Use weighted external option challenge set

*Other Options: Single leg step ups, 8 reps/each leg or Double Leg Goblet Squat @ 10 reps @ 2 second lowering*

B3. Banded Staggered Presses, 10 reps/each way @ 1 second pause @ press out x 3 sets, rest 60 seconds.


C. Conditioning of the following:

7 Sets of the following:

3 Minutes of the following:

150 Meter Row or 100 Meter Run or 5 Cal Assault Bike

5 Hang Power Snatches @ 75/45, 65/35 lbs

10 Meter KB Farmer’s Walk Heavy

5 Burpees

20 Second Quad Hold

5 TRX Row or Pull Ups or Vertical Pull Ups TRX

*Rest 60 seconds between sets*

*Start where you left off*

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