“Monday 1.11.2021”

Vagabond of the Month for December: Marcos Soto

“When I first started in Vagabond, I was not confident that I was able to do the workout, but Jayson was always there to support me and direct me on how to do the exercises. I was not even sure I was going to be able to do half the workout then. Now I look forward every day to go into Vagabond and get the workout done.”

CLICK HERE FOR FULL BIO.

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RULES FOR MASK WEARING INSIDE GYM:

Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons! 

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Upcoming Events for VBWAY Community

Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for  a total of $80.

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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3 Sets of the following for a Suggested Warm-Up:
10 Goblet Squats(Heel Lift if needed-choose people)
Rest 10 Seconds
45 Seconds of Row/Assault Bike
Rest 10 Seconds
30 Seconds of FLR Hold or Shoulder Taps/each way
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. Front Squat (Heel Lift If Needed), 8 reps @ 55-65% of 1RM x 3 sets, rest 30 seconds.

*1RM Data: 9/7/20 + 2/4/20*

A2. TRX Vertical Pull Up @ 2 second hold chin above, 8 reps x 3 sets, rest 30 seconds.

B1. Single Leg Split Stance Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. Single Arm Alternating Standing KB Press, 8 reps/each arm x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

2 Sets of the following

9 Minutes of the following:

6 DB Push Press

12 Cal Row

6 TRX Rows

50 Jump Rope Singles

*Rest 2 Minutes between sets*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. High Hang Power Clean x 2 reps + Front Squats x 2 reps x 4 sets, rest as needed between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. KB Rotational Row, 5 reps heavy/each arm x 4 sets, rest 15 seconds.

*Last week we did 6 reps/each arm*

B2. Half Kneeling Single Arm KB or DB Press, 3 reps/each arm x 4 sets, rest 30 seconds.

*Last week we did 4 reps/each arm*

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C. Conditioning of the following:

2 Sets of the following

9 Minutes of the following:

5 Hang Power Cleans @ 115.80, 95.65 lbs

15/12 Cal Assault Bike

5 Pull Ups or 5 TRX Rows

50 Jump Rope Singles or 30 Double Unders

*Rest 2 Minutes between sets*

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