1. Vagabond Next Beginners Class on June 25th or July 9th, 2018:
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 Annual Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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2 Sets of the following:
20 Seconds of banded good mornings
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body + Conditioning
A1. High Bar Back Squat, 85%, 4 sets of 3 reps, rest 60 seconds between sets.
A2. Standing Pallof Press, 6 reps/each way x 4 sets, rest 45 seconds between sets.
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B. Complete the following of:
Run 200 Meters
100 Single Unders
20 Box Step-Ups
Run 200 Meters
80 Single Unders
20 Burpees
Run 200 Meters
60 Single Unders
20 Box Step-Ups
Run 200 Meters
40 Single Unders
20 Burpees
Run 200 Meters
20 Single Unders
20 Box Step-Ups
Done
B. Fitness Phase
Lower Body/Core + Conditioning
A1. Thruster, 4 sets of 3 reps, go up in weight each set, challenging weight at end, rest 1-2 minutes between sets.
COMPARE TO MAY 1ST OR MAY 25TH FOR WEIGHT USED DURING THIS TIME
A2. Weighted Plank Holds, 20 seconds, rest 5 seconds, 20 seconds x 4 sets, rest 1 minute between sets.
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B. Complete the following of:
10-9-8-7-6-5-4-3-2-1 of the following:
Power Snatch @ 95/65, 75/45 lbs
After every set complete 200 Meter Run(Sub 8/6 Cal Assault Bike), so you do 10 reps, then run, 9 reps, then run, etc.
We did similar workout on May 25th with Clean and Jerks, compare time and feeling.
C. Competition Phase
Posterior Bend/Core + Oly Press + Posterior Chain/Upper Body Pull/Upper Body Pull + Conditioning
A. Traditional Deadlift, 50%, 2 reps x 10 sets, banded deadlift, wrap band in middle for added resistance for speed training, rest 30 seconds between sets.
B. Strict Press, 70%, 3 reps x 5 sets, rest as needed between sets.
C1. Reverse Hyper, 10 reps @ heavyweight x 3 sets, rest 1 minute.
C2. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 1 minute.
D1. Ring Dips, 12 reps or Clusters of 6.4.2 x 3 sets, rest 15 seconds.
D2. Banded Pull-Aparts, 20 reps x 3 sets, rest 1-2 minutes between sets.
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E. Gymnastics Based Work of the following:
“Landed Jackie”
3 Sets for time of the following
Run 400 Meters
20 Pull-Ups
20 Burpees
Rest 1:1 interval, if takes you 4 minutes, then rest 4 minutes.
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