“Friday 9.11.2020 + NEVER FORGET 9/11”

Congrats to Allison P for being Named Vagabond of the Month for August

“Best thing about Vagabond: The people are the best part of Vagabond! From my workout partners to other families we have met, to the coaches and Kevin that have always made me feel welcomed and apart of a community.”

CLICK HERE FOR FULL BIO

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 Bench Press, 4-6 reps x 4 sets, rest 30seconds.

This is Week 5 of DB Bench Press, we did 5-7 reps on August 28th

A2. Tall Kneeling Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.

A3. DB Laying Tricep Extensions, 12-15 reps x 4 sets, rest 30 seconds.

A4. Quad T-Spine Rotation, 5 reps/each way @ 3 second hold x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

10 Sets of the following:

7 Cal Assault Bike

7 Russian KBS

7 Goblet Squats

*Complete for time*

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B. Fitness Phase

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

A. High Bar Back Squat, build to a heavy single in a 10-12 minute time limit.

Last time tested: 1/10/2020

B1. Half Kneeling Single Arm KB or DB Press, 8 reps/each arm x 4 sets, rest 30 seconds.

B2. Lat Pull-Down, 12-15 reps x 4 sets, rest 30 seconds.

B2. KB Double Arm Front Rack Walk, 20 meters x 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:

10 Sets of the following:

8 Cal Assault Bike or 10 Cal Row or 100 Meter Run

8 DB Snatch(4/each arm)

8 Goblet Squats or Wall Balls

*Complete for time*

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