HEATS AND SCHEDULE RELEASED FOR THE VAGABOND MEMBER THROWDOWN!
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1. Vagabond Next Beginners Class on October 1st, 2018:
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. Vagabond Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!
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5. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
90 Degree Quad Stretch or Focus on Hip Opening-Coach Choice
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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Posterior Asst + Conditioning
A. Front Squat, 5 sets of 3 reps, moderate weight, rest 1-2 minutes between sets.
B1. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.
B2. KB Goblet Hold CrossOver Box Step-Ups, 8 reps/each leg x 3 sets, rest 30 seconds.
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C. Complete the following for time of:
Run 400 Meters
25 Russian Kettlebell Swings
25 Goblet Squats or Wall Balls
Run 400 Meters
25 Russian KBS
20 Goblet Squats or Wall Balls
Run 400 Meters
25 Russian KBS
15 Goblet Squats or Wall Balls
B. Fitness Phase
Lower Body/Core + Conditioning
A. Snatch Deadlift Pause @ Below Knee @ 2 seconds, 3 reps x 5 sets, rest 1 minute between sets.
Use between 100-105% of your best snatch, make sure to pause 2 seconds @ below knee.
B1. Single Arm Standing Cable or Banded Row, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 30 seconds.
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C. Complete the following for time of:
Run 400 Meters
25 Russian KBS
25 Pull-Ups or Jumping Pull-Ups
Run 400 Meters
25 Russian KBS
20 Pull-Ups
Run 400 Meters
25 Russian KBS
15 Pull-Ups
C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + BB Conditioning
A. Clean of the following:
65% x 1.1, 70% x 1.1, 75% x 1.1, 80% x 1.1, rest as needed between sets.
B1. Back Squat, 5 sets of 3 reps, 75%, rest 15 seconds.
B2. Tall Box Jumps, 5 reps x 5 sets, rest 1-2 minutes between sets.
C1. Reverse Hyper, 20 reps mod weight x 3 sets, rest 45 seconds.
C2. GHD Sit-Ups, 12-15 reps x 3 sets, rest 45 seconds.
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D. Gymnastics Conditioning of:
3 Rounds of the following:
15/10 Cal Assault Bike
3-5 Ring Muscle-Ups
50 Air Squats
20/15 Cal Row
10-12 Toes to Bar
15 Burpees
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E. Barbell Conditioning of:
Every Minute on the Minute x 10 Minutes of:
Odd Minute: 3 Hang Power Snatch @ 155/105, 135/95 lbs + 3 Overhead Squats
Even Minute: Run 200 Meters @ Fast Pace
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