“Friday 4.9.2021 + Start of Circuit Training This Sunday”

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 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

A1. Trap Bar Deadlift, 5 reps x 5 sets @ 70% of best 1rm, rest 15 seconds.

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

A2. Broad Jumps, 5 reps x 5 sets, rest 30 seconds.

B1. Double Arm Standing DB Row, 10 reps x 3 sets, rest 30 seconds.

B2. Push Up Clusters, or Squat Rack Push Ups, 8-10 reps slow tempo x 3 sets, rest 30 seconds.

B3. Lat Pull Down, 10 reps x 3 sets, rest 30 seconds.

B4. Tricep Rope Push Downs, 12-15 reps x 3 sets, rest 60 seconds.


C. Conditioning of the following:

3 Sets of the following:

7 Minutes of the following:

12 Cal Row(Run 200 Meters or 10 Cal Assault Bike)

4 DB Push Press

20 Second FLR Hold

6 Cal Row(Run 100 Meters or 5 Cal Assault Bike)

5 TRX Row

4 DB Front Squats

*Rest 2 minutes between sets*


B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Front Squat(Heel Lift If Needed), 5 reps @ 2 second hold in bottom @ 60% x 5 sets, rest 15 seconds.

*1RM Data: November 20th, 2020*


A2. Bar Dip Cluster, 5.5.5 x 5 sets, rest 90 seconds.

*Other Options: Push Up Cluster, 5.5.5 or Knee Push Ups, 5.5.5 or Squat Rack Push Up, 5.5.5*

B1. Lat Pull Down, 15 reps x 3 sets, rest 30 seconds.

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

*Use weighted external option challenge set

*Little Lean forward, shoulders slightly in front of hips*

*Other Options: Single leg step ups, 6 reps/each leg or Double Leg Goblet Squat @ 10 reps @ 2 second lowering*

B3. Glute Bridge, 20 reps banded or Hip Thrust, 20 reps x 3 sets, rest 60 seconds.


C. Conditioning of the following:

3 Sets of the following:

7 Minutes of the following:

10 Cal Assault Bike(Run 200 Meters or 12 Cal Row)

8 Barbell Push Press

20 Second Plank Hold or Plank Walk Outs

5 Cal Assault Bike(Run 100 Meters or 8 Cal Row)

8 Front Squats

*Rest 2 minutes between sets*

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