"Friday 5.10.2019"

1. Vagabond Next Beginners Class on June 3rd, 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 Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

3. 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
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. KB Rotational Row, 8 reps/each arm x 3 sets, rest 45 seconds.

A2. Single Leg Lateral March, 8 reps/each leg x 3 sets, rest 45 seconds.

A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.

A4. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.


B. Conditioning of the following:

10-9-8-7-6-5-4-3-2-1 of the following:

Cal Row

Ball Slams

After every set completed, you will complete 10 second side bridge each side.


B. Fitness Phase

Upper Body/Core/Upper Body/Core + Conditioning

A. Front Squat, 5 sets of 3 reps, rest 60 seconds between sets.

Last Time Tested 1RM: January 21st

B1. Single Leg Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds

B2. Ball Pressing Core @ 3 second hold, 8 reps x 3 sets, rest 30 seconds.


C. Conditioning of the following:

10-9-8-7-6-5-4-3-2-1 of the following:

Cal Assault Bike

Hang Power Cleans @ 115/80, 95/65 lbs

After ever set completed, Run 100 Meters or 6 Bar Facing Burpees-Vagabond Client Chooses


C. Competition Phase

Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning

A. Front Squat Parallel Box, 2 reps x 10 sets, 40% of best 1RM, rest 30 seconds between sets.

B. Traditional Deadlift Speed Banded, 35%, 3 reps x 8 sets, rest 30 seconds between sets.

B. Snatch, 65% x 2 reps, 70% x1.1 reps, 75% x 1.1 reps, 65% x 1.1 reps, 70% x 1, 75% x 1.1, rest as needed.

C. Power Clean and Jerk, same %’s as snatch for Friday

D1. Bar Muscle-Ups, 5 reps unbroken x 4 sets, rest as needed between sets.

D2. L-Sit on Rings, total accumulate time 30 seconds in l-sit x 4 sets, rest as needed between sets.


E. For Time of the following:

Run Conditioning of the following: Perform Both.

2 x 1200 Meter Run @ 80% effort, rest 8 minutes or more between sets.

2 x 1000 Meter Row @ 80% effort, rest 8 minutes or more between sets.

(Sub to 60/50 Cal Assault Bike for Row)

If you missed last week, then do last Friday Running Program.

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