"Monday 12.19.2016 + Vagabond Olympic Lifting Class @ 6:35 pm + New Open Gym 530 am Starting Monday, January 2nd"

Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.

We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.

Vagabond Olympic Lifting Class on Monday, December 19th, 2016 @ 6:35 pm. CLICK HERE WORKOUT.


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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.
2. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:

This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 5 reps(70%) x 3 sets, rest 1 minute.
Look at November 28th 1RM
B1. Side Bridges, 25 seconds weighted x 3 sets, rest 1 minute.
B2. DB Weighted Box Step-Ups, 8 reps/each leg x 3 sets, rest 1 minute.
C. 3 Sets of the following:
3 Rounds of the following for time:
8/5 Cal Assault Bike(12/9 Calorie Airdyne)
6 Ball Slams
14 Sit-Ups
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Clean, 1.1.1 reps x 3 sets(60-70%), rest 30 seconds between sets.
Get 1RM from October 3rd
B1. Plank Holds Weighted, 35 seconds x 3 sets, rest 30 seconds.
B2. Broad Jumps, 3-5 reps as far as possible x 3 sets, rest 30 seconds.
If jumping is limited, then perform step ups 8 reps/each leg x 3 sets
C. 3 Sets of the following:
3 Rounds of the following for time:
10/8 Calorie Row
8 Pull-Ups(Scale to Jumping Pull-Ups x 8 reps)
15 Sit-Ups
Rest 90 seconds between sets
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 11 Squat-Hatch-Day 1
1) Clean Clusters of the following:
1.1.1 @ 60%
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
1.1.1 @ 80%
2) High Bar Back Squat, 5 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 2 reps @ 90%, build to heavy single or max.
3) Front Squat, 5 reps @ 60%, 5 reps @ 70%, 5 reps @ 75%, 5 reps @ 75%
4) Short Aerobic Tester:
5 Sets of the following:
AMRAP 3 Minutes of the following:
1 Tall Box Jump
3 Power Snatch @ 115/75 lbs
6 Push-Ups
9 Air Squats
Rest 90 seconds between sets
Post Comments to Group Page.