WEEK 1 of Vagabond Lifting Class Every Monday @ 6:35 pm
● Clean Specific WarmUp Focus on Clean Pull Under
● Demo & Explanation
● 10 Minutes to work up to 80ish% of Max Squat Clean
● Every 90 Seconds for 15 Min, 2 Cleans + 1 Jerk
● Remaining time, Romanian Dead Lift: 5×3, we are going to build this each week
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1. Vagabond Next Beginners Class on March 25th, 2019:
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.
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2. Vagabond Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Plank Hold
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Barbell Close Grip Bench Press, 1 rep x 5 sets, rest 1 minute between sets.
Suggested weight would be about 80-85% of your best 1RM.
B1. Tall Kneeling Double Arm KB Press, 8-10 reps x 3 sets, rest 45 seconds.
B2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following of:
3 Sets of the following:
12 DB Push Press
20 Meter Bear Crawl(Up and Back in the Gym-Set Cones for 10 Meters)
8-12 Burpees or Ball Slams
40 Second Plank Holds
12 Box Step-Ups/each leg(24 total)
No rest between sets, just flow through.
B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 60%, 2 reps x 8 sets, rest 30 seconds between sets.
%’s for 1RM: December 3rd, 2018 or October 17th, 2018
B1. Single Leg Walking Lunges, 8 reps/each leg @ mod weight x 3 sets, rest 45 seconds.
B2. Standing Double Arm KB Press, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following of:
3 Sets of the following:
12 Front Squats @ 115/80, 95/65 lbs
200 Meter Run(200 Meter Row can be subbed)
12 Burpees
200 Meter Row
12 American Kettbell Swings
No rest between sets, just flow through.
C. Competition Phase
Week 3
Snatch + Clean and Jerk + Squat Iso(Week 6 of Week 6) + Upper Body + Pull/Push + Bike Conditioning Tester
A. Snatch, 65% x 4 reps, 72% x 4 reps, 82% x 3 reps x 2 sets, rest as needed between sets.
B. Clean and Jerk, 65% x 4 cleans + 1 jerk, 72% x 4 cleans + 1 jerk, 82% x 3 cleans + 1 jerk x 2 sets, rest as needed between sets.
C. High Bar Back Squat, 65% x 4 reps, 72% x 4 reps, 82% x 3 reps x 2 sets, rest as needed.
D. Split Jerk off Rack, 60% x 4 reps, 70% x 4 reps x 3 sets, rest as needed between sets.
E1. Clean High Pull, 85% x 4 reps x 5 sets, rest 1 minute.
E2. Behind the Neck Strict Press, 5 reps x 4 sets, rest 1 minute.
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F. Complete the following on Assault Bike:
12 Minutes @ Low Effort
rest 4 minute walk
12 Minutes @ Low Effort:
Women keep RPM 48-50 + Men Keep RPM between 51-53
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