On Ramp Classes at Vagabond are well designed and appropriate for all prospective people. Our next On Ramp Class Session starts Monday, February 6th. Contact us for more information.

On Ramp Sessions:

The next open on ramp course will begin on Monday February 6th.  It will run every Monday, Tuesday, and Thursday at 1030 am and 7:30 pm. Your first step is to call VBC and make your appointment for an assessment so we can get you started on your way to success!

*The Vagabond Kids Program is set to start on Wednesday, March 7th, 2012. The sign up board for the Kids Program is placed in the front of the gym, so please write your child’s name and age on the board, so we can get a good idea of who we will be training. It should be fun, and we already have the first 5 to 6 weeks of the kids program planned. Yeah Baby!*

Down the tunnel we look...

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
2 rounds of
powell raise x 4/side
wall angels x 5
wall squats x 5
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
*These sets are all out efforts… Work as hard as you can during your set, you have 6 minutes of rest in between each set for a reason.*
3 Sets for time of:
Row 600 m
50 Squats
25 Burpees
15 Pull-Ups, Banded Pull-Ups, or Jumping Pull-Ups
*Rest 6:00 minutes between sets*
B. Competition Phase:
5 Rounds for time of:
Run 600 m
15 Pull-Ups
15 Thrusters @ 75/55
15 Burpees
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