Congrats to Chris Chamberlain for being Named Vagabond of the Month for July
“The programming at VB Way always has a rhyme and reason to it. The workouts always leave me feeling accomplished and worn out, without the negative impacts on my body and joints that you find in many HIIT style workouts.
The coaches are always there if I have a question on form or need a refresher on a movement. At Vagabond I can push myself without worrying about the risk of injury, that is due to the guidance of the coaches. “
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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 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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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 Floor Press, 6-8 reps x 4 sets, rest 30seconds.
This is Week 3 of DB Floor Press, we did 8-10 reps on August 7th
A2. Tall Kneeling Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.
A3. Spiderman Stretch, 5 reps/each way x 4 sets, rest 30 seconds.
A4. Banded Push Downs, 20 reps x 4 sets, rest 30 seconds.
A5. KB Double Arm Front Rack Carry, 30 meters total x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
16 Minutes on the Clock of the following:
200 Meter Run(10-12 Cal Assault Bike)
16 Second FLR Hold
12 Goblet Squats
8 TRX Row
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B. Fitness Phase
Posterior Bending/Core + Upper Body Push/Upper Body Pull + Short Cond
A1 High Bar Back Squat, 2 reps x 4 sets, rest 30 seconds.
Last time tested: 1/10/2020
Use about 75-85% of your best 1RM
*Last week we did 3 reps @ 65-75%*
A2. Tall Kneeling Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.
A3. Butt Kick, 20 meters x 4 sets, rest 30 seconds.
A4. Lat Pull-Down, 12-15 reps x 4 sets, rest 30 seconds.
A5. KB Double Arm Farmer’s Walk, 30-45 seconds total timex 4 sets, rest 30 seconds.
*FOCUS IS LOWER BODY SQUAT + HAMSTRING + UPPER BODY PULL+ GRIP/CORE STRENGTH*
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B. Conditioning of the following:
16 Minutes on the Clock of the following:
15 Cal Row or Run 200 Meters
10 DB Floor Press
5 No Push-Up Burpees
12 Cal Row or Run 100 Meters
8 Hang Power Snatch @ 75/45 or Hang Power Clean @ 115/80, 85/65 lbs
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