1. Vagabond Next Beginners Class on June 24th, 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. 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.
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3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 20th! We’ll have food, yard games, swimming, 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- 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!
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 option
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2 Sets of the following of Coach Run Warm-Up:
30 Seconds of Goblet Squats(Heel Lift if needed-choose people)
Rest 15 Seconds
45 Seconds of Row/Run
Rest 15 Seconds
30 Seconds of Plank Holds
Rest 15 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning
A1. Single Arm DB Floor Press, 8 reps/each arm x 3 sets, rest 45 seconds.
A2. DB Ext Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
A3.Bird Dogs, 6 reps @ 3 second hold out/each way x 3 sets, rest 45 seconds.
A4. Side Bridge 4 Point Progression, 25 seconds/each side x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
8 Sets of the following:
2 Minutes on the Clock of the following:
8-10/6-8 Cal Row
6-8 Burpees
Remaining time complete PLANK HOLD
Rest 30 seconds between sets*
Rules of Workout: So you will complete 8 sets of 2 minutes, if 10/8 cal row and 6-10 burpees, takes you 90 seconds, then you will hold a plank hold until 2 minutes is complete, and then rest 30 seconds.
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B. Fitness Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Seated Single Arm Cable Pull-Down, 10 reps/each arm x 3 sets, rest 30 seconds.
A2. DB Ext Rotation, 8 reps/each arm x 3 sets, rest 30 seconds.
A3. Plank Hold, 30 seconds, rest 10 seconds, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 30 seconds.
A4. DB Standing Hammer Curls, 8-10 reps @ 3010 x 3 sets, rest 60 seconds.
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B. Conditioning of the following:
8 Sets of the following:
2 Minutes on the Clock of the following:
200 Meter Run or 200 Meter Row
6 Front Squats or Overhead Squats @ 95/65, 75/45 lbs
Remaining time complete hold a FRONT LEAN REST HOLD
Rest 30 seconds between sets
Rules of Workout: So you will complete 8 sets of 2 minutes, so if 200 meter run and 6 squats takes you 90 seconds, then you will hold a FRONT LEAN REST HOLD until 2 minutes is complete, and then rest 30 seconds.
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C. Competition Phase
Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning
A. Safety Squat Bar, 10 sets x 2 reps @ moderate weight, rest 30 seconds between sets.
B. Trap Bar Deadlift, 5 sets of 3 reps @ moderate weight(lift off 2 inch blocks on each side), rest as needed between sets.
We did Trap Bar for 5 sets of 3 reps on May 24th, go up in weight from this last time.
C. Snatch Balance, 10 sets of 1 rep, rest 1 minute between sets.
D. Clean and Jerk, 75%, 1.1 x 5 sets, rest as needed between sets.
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E. Conditioning of the following:
4 Sets of the following:
Run 200 Meters
12 Hang Power Snatch @ 95/65 lbs
Run 200 Meters
12 Chest to Bar Pull-Ups
Rest 90 seconds between sets
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