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.
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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!
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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:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
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
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3-5 minutes of coach led warm up
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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.
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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.
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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.
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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
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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.
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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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