“Monday 10.12.2020 + REGULAR SCHEDULED HOURS FOR HOLIDAY MONDAY”

REGULAR HOURS FOR MONDAY, OCTOBER 12TH, 2020

530 AM TO 1:00 PM

2:30 PM TO 8:30 PM

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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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Upcoming Events for VBWAY Community

1. Vagabond Annual Food Drive Virtually with Gift Cards Between November 9th- November 21st Collection Time

We’ll be collecting donations thru November 9th thru November 21st next month to directly benefit the Easton Food Pantry-
Money or grocery gift cards are what we will be collecting this year!

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2. 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:
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

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. Single Leg Split Stance Squats, 6 reps/each leg Weighted x 4 sets, rest 30 seconds.

*Last week we did 8 reps, this week do 6 reps, and YES GO UP IN WEIGHT FROM LAST WEEK*

A2. Head Nods, 15 reps x 4 sets, rest 30 seconds.

A3. Double DB or KB Standing Press, 15 reps x 4 sets, rest 30 seconds.

A4. Single Leg Hip Rocks, 5 reps/each leg x 4 sets, rest 30 seconds.

A5. DB Traditional Curls, 10 reps x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

22 Minutes of the following:

15 Cal Assault Bike

12 Russian KBS

9 Goblet Squats

6 DB Push Press

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A1. Clean Deadlift, 100% of best 1RM Clean, 3 reps x 4 sets, rest 30 seconds.

A2. Spiderman Stretch, 5 reps/each way x 4 sets, rest 30 seconds.

A3. Single Leg Split Squats or Split Stance Squats, 5 reps/each leg x 4 sets, rest 30 seconds.

*Last week we did 6 reps, this week go up in weight.*

A4. Head Nods, 15 reps x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

22 Minutes of the following:

21 Cal Row

15 Hang Power Cleans @ 95/65 lbs

9 Front Squats

6 Burpees

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