“Monday 4.5.2021 + Vagabond of the Month for March: Alyssa A”

Vagabond of the Month for March: Alyssa Alteiri

Best thing about Vagabond: The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts. 

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 + Single Leg/Core + Conditioning

A1. Goblet Squat, 12 reps @ 2 second pause bottom x 4 sets, rest 30 seconds.

A2. TRX Vertical Pull Ups, 10 reps x 4 sets, rest 30 seconds.

A3. Single Leg Reverse Lunge, 6 reps/each leg x 4 sets, rest 45 seconds.

Hold DB in Goblet Hold Position or DB in each hand, your choice.

A4. DB Zotman Curls, 10 reps x 4 sets, rest 45 seconds.

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C. Conditioning of the following:

5 Sets of the following:

5 Minutes @ Sustainable Effort of:

30 Jump Rope Singles

5 DB Row/each arm

8/6 Cal Row

5 Burpees

100 Meter Run

5 Goblet Squats

*Rest 2 Minutes between sets*

*Start where you left off*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Clean Deadlift x 3 reps + Hang Power Cleans x 3 reps + Front Squat x 3 reps x 3 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. Barbell Row, 8 reps x 4 sets, rest 30 seconds.

B2. Tall Kneeling Double Arm KB or DB Press, 6 reps x 4 sets, rest 30 seconds.

*Last week was 8 reps*

B3. Banded Curls, 20 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

5 Minutes @ Sustainable Effort of:

10 Goblet Squats

10 Russian KBS

200 Meter Run

10 Burpees

10 Hang Power Cleans

*Rest 2 Minutes between sets*

*Start where you left off*

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