“Monday 2.15.2021”

Vagabond of the Month for January: Karen Daly

Best thing about Vagabond: 

“Absolutely Kevin’s dedication to his members. I’ve belonged to numerous gyms in my lifetime, and none have shown the personal interest in my health, fitness and success with workouts as Kevin has. I absolutely love every single coach at Vagabond and appreciate their expertise and their attention to detail during workouts. I have learned so much from each of them and became stronger and more fit than I have ever been. Vagabond was an integral part of my recovery and I am so grateful to have found it at a time in my life when I needed it most. After being a gym-hopper for most of my life, I joined Vagabond 5 years ago and never looked back.”

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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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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2 Sets of the following:

5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters

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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), 4 reps @ 72-75% of 1RM x 3 sets, rest 30 seconds.

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

A2. Box Jumps, 8 reps x 3 sets, rest 30 seconds.

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

*Last week we did 4 reps, this week we do 4 reps and go up in weight each set, you may use ABMAT or something under knee to reduce slamming, go down under control*

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

*Last week we did 5 reps/each arm, this week 3 reps, go up in weight, and keep elbows tight to body, and rotate KB up as you press.*

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C. Conditioning of the following:

6 Sets of the following

3 Minutes of the following:

5 Step-Ups/each leg

5 Cal Assault Bike

5 Goblet Squats

30 Jump Rope Singles

*Rest 60 seconds between sets*

*Start where left off*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Mid Thigh Power Cleans 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. Weighted Pronated Pull Up Cluster, 1.1.1 or Negative Pull Ups, 3-5 reps or TRX Vertical Pull Ups, 6-8 reps x 4 sets, rest 15 seconds.

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

*Last week we did 5 reps/each arm*

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C. Conditioning of the following:

6 Sets of the following

3 Minutes of the following:

5 Hang Power Cleans

5 Cal Assault Bike

5 Burpees

30 Jump Rope Singles or 20 Double unders

*Rest 60 seconds between sets*

*Start where left off*

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