1. Vagabond Next Beginners Class on August 5th, 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 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 Bench Press, 5 reps/each arm x 3 sets, rest 45 seconds.
Go up in weight from July 5th, we did 6 reps/each arm for single arm db bench press.
A2. Seated Single Arm Cable Pull-Downs, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. KB Farmer’s Hold Double Arm, 25 seconds, rest 10 seconds, 25 seconds x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
2 Rounds of the following:
Run 400 Meters(Row 500 Meters)
20 Box Step-Ups Weighted(10/each leg)
20 DB Push Press or DB Bench Press(For Those limited overhead)
Run 200 Meters(Row 250 Meters)
20 Goblet Squats
10 Ring Rows or TRX Rows(Take Time on These, Do not rush, will not make you better for the long haul)
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B. Fitness Phase
Upper Body Pull/Core/Upper Body/Upper Body + Conditioning
A. Strict Weighted Supinated Pull-Ups, 5 sets of 2 reps, rest 1 minute between sets.
People can modify to the following: Strict Negative Weighted Pull-Ups, 5 sets of 3 reps, Strict Negative Unweighted Pull-Up Clusters, 1.1.1.1 x 5 sets, or TRX or Ring Rows, 6-8 reps x 5 sets
B1. DB Bench Press, 8-10 reps x 2 sets, rest 45 seconds.
B2. Pull-Up Hangs Pronated, 60 seconds total time(If can go for 30 seconds, go for it, but then drop and finish last 30 seconds, if need to break up more, that is fine) x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
2 Rounds of the following:
Run 400 Meters(Row 500 Meters)
20 Wall Balls
20 Burpees
Run 200 Meters(Row 250 Meters)
20 Walking Lunges Weighted(Hold 44/26 OR 35/26 in Goblet Hold Position)(10/each leg)
10 Pull-Ups Kipping or Ring Rows
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C. Competition Phase
Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning
A. Overhead Squat, 5 sets of 5 reps, rest as needed between sets.
We did 2 reps on June 8th+ 3 reps on June 1st, 2019
B. Sumo Deadlift Speed(Chains in middle of barbell), 10 sets of 2 reps, 40% of weight on barbell of best deadlift + chains, rest 30 seconds between sets.
C. Power Snatch, 75%, 1.1.1 x 4 sets, rest as needed.
D. Clean and Jerk, 75%, 1.1.1 x 4 sets, rest as needed between sets.
E1. Chest to Bar Pull-Ups Unbroken, 12-15 reps x 4 sets, rest 15 seconds.
E2. Run 400 Meters x 4 sets, rest 30 seconds.
E3. Barbell Thrusters, 15 reps unbroken @ 95/65 lbs x 4 sets, rest 60 seconds.
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