“Monday 8.3.2020 + VBWAY Annual Summer Party 8/8/20”

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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Vagabond Annual Summer Party on Saturday, August 8th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 8th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!

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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. Front Squat (Heel Lift or Not), 4 reps x 4 sets, rest 15 seconds.

*Last time Tested 1RM: February 4th, 2020 + May 21st, 2019 + December 4th, 2019

*We did 5 reps on July 20thth for total of 20 reps.*

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

A3. Double Arm Standing Press, 10 reps x 4 sets, rest 30 seconds.

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

*FOCUS IS FRONT SQUAT + UPPER BODY BILATERAL PRESSING + MOBILITY DURING ALL 4 SETS*

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B. Conditioning of the following:

20 Minutes of the following @ Sustainable Effort of:

20 Meter KB Farmer’s Walk

16 Cal Row

20 Second FLR Hold

16 Goblet Squats

20 Jump Rope Singles

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A1. 3 Position Hang Power Snatch, 1 reps @ each position x 4 sets, rest 30 seconds.

*You will clean deadlift to high hang position, you will do 1 rep from the high hang position, and then re-grip, and 1 rep from the mid thigh position, and then 1 rep from below the knee, that is one completed set, move to A2.*

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

A3. Single Leg Box Step-Ups Weighted, 5 reps/each arm x 4 sets, rest 30 seconds.

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

*FOCUS IS POSITIONAL SNATCH WORK + LOWER BODY UNILATERAL SQUATTING + MOBILITY DURING ALL 4 SETS*

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B. Conditioning of the following:

20 Minutes of the following @ Sustainable Effort of:

30 Jump Rope Singles(20 Double Unders)

12-15 Cal Assault Bike

20 Second FLR Hold

100 Meter Run

8 Hang Squat Cleans

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