Vagabond of the Month for May: Chad Buczek.
“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”
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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!
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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!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. DB Single Arm Floor Press Alternate, 8 reps/each arm x 4 sets, rest 30 seconds.
*Last week we did 10 reps/each arm*
A2. Single Arm Standing Cable Row, 8 reps/each arm x 4 sets, rest 30 seconds.
*Last week we did 10 reps/each arm*
B1. DB Hammer Curls Single Arm Alternate, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Staggered Banded Presses, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
8 Cal Assault Bike(100 meter run)
15 Ball Slams
Rest 45 Seconds
8 Cal Assault Bike(100 meter run)
15 Russian KBS
Rest 45 Seconds
8 Cal Assault Bike(100 meter run)
15 Goblet Squats
Rest 1 Minute between sets
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B. Fitness Phase
Lower Body Squatting + Conditioning
A. Snatch Deadlift, 4 reps x 5 sets @ 105% of best 1RM snatch, rest 60 seconds between sets.
B1. Split Stance Single Leg Lunge In Place Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.
*Last week we did 8 reps/each leg)*
B2. Barbell Hip Thrusts on BC Block, 8-10 reps x 3 sets, rest 30 seconds.
B3. Banded Staggered Rows, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
200 Meter Row(10 Cal Assault Bike)
15 Burpees
Rest 45 Seconds
200 Meter Row(10 Cal Assault Bike)
15 Hang Power Cleans @ 115/80, 95/65 lbs
Rest 45 Seconds
200 Meter Row(10 Cal Assault Bike)
DB Push Press or DB Floor Press
Rest 1 Minute between sets
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