“Friday 7.31.2020”

VAGABOND RE OPENING ON MONDAY, JULY 13TH FOR FULL OPEN GYM FORMAT SCHEDULE-WE ARE BACK-PLEASE CHECK SCHEDULE BELOW ON LINK.

As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. 

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RULES FOR MASK WEARING INSIDE GYM:

You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.

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VAGABOND OF THE MONTH FOR JUNE: JESSICA PICKETT

CLICK HERE FOR FULL BIO.

Best thing about Vagabond: 

“The people at Vagabond are what keep me coming back for more. I love that everyone pushes one another and supports one another.  Even when we haven’t been able to get into the gym during this crazy time, the photos and posts on Facebook have kept me going! The coaches are all knowledgeable and I have learned so much from them over the last year.”

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Vagabond Annual Summer Party on Saturday, August 8th @ 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 8th! 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

KATIE TH!

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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START STRENGTH + ACCESSORY….

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II. Phases Strength + Conditioning of the following:

A. Lifestyle Phase

Upper Body Push/Upper Body Pull + Conditioning

A1. DB Bench Press, 8-10 reps x 4 sets, rest 30seconds.

This is Week 2 of DB Bench Press, we did 10-12 reps on July 17th.

A2. Half Kneeling Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.

A3. 90/90 Hip Switches, 5 reps/each way x 4 sets, rest 30 seconds.

A4. Banded Push Downs, 20 reps x 4 sets, rest 30 seconds.

A5. Butt Kick Up and Back in Gym, 20 meters x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

4 Rounds of the following for sustainable pace of the following:

Run 200 Meters(Row 250 Meters)

20 Russian KBS

10 TRX Row or Pull Ups

100 Meter Run(Row 150 Meters)

20 Second FLR Hold

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B. Fitness Phase

Posterior Bending/Core +  Upper Body Push/Upper Body Pull + Short Cond

A1 High Bar Back Squat, 5 reps x 4 sets, rest 30 seconds.

Last time tested: 1/10/2020

Use about 60-70% of your best 1RM

*Last week we did 5 reps @ 55-65%*

A2. Samson Stretch, 5 reps/each leg x 4 sets, rest 30 seconds.

A3. Standing Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.

A4. Banded Push Downs, 20 reps x 4 sets, rest 30 seconds.

A5. Butt Kick Up and Back in Gym, 20 meters x 4 sets, rest 30 seconds.

*FOCUS IS LOWER BODY SQUAT + HAMSTRING + HIP DYNAMIC MOBILITY + UPPER BODY PUSH*

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B. Conditioning of the following:

4 Rounds of the following for sustainable pace of the following:

Run 200 Meters(12-15 Cal Assault Bike)

20 Russian KBS or 8 DB Snatch/each arm

10 Pull Ups or 10 Barbell Row

100 Meter Run(6-8 Cal Assault Bike

20 Second FLR Hold

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