“Monday 8.31.2020”

Congrats to Chris Chamberlain for being Named Vagabond of the Month for July

“The programming at VB Way always has a rhyme and reason to it. The workouts always leave me feeling accomplished and worn out, without the negative impacts on my body and joints that you find in many HIIT style workouts.

The coaches are always there if I have a question on form or need a refresher on a movement. At Vagabond I can push myself without worrying about the risk of injury, that is due to the guidance of the coaches. “

CLICK HERE FULL BIO.

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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 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

KATIE!

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), 2 reps x 5 sets, rest 15 seconds.

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

*We did 3 reps on August 17th for total of 12 reps.*

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

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

A4. Single Leg Hip Rocks, 10 reps/each leg x 4 sets, rest 30 seconds.

*FOCUS IS BACK SQUAT + UPPER BODY UNILATERAL PRESSING + MOBILITY DURING ALL 4 SETS*

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B. Conditioning of the following:

15 Minutes on the Clock of the following:

10 Russian Swings KB

100 Meter Run

20 Second KB Farmer’s Hold

10 Step-Ups/each leg(20 total)

150 Meter Row

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Rest 3 Minutes 

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Complete Hard Pace of 2 Minutes on Row-Write Down Calories Consumed!

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A1. 2 Position 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 mid thigh position and PAUSE FOR 3 SECONDS, and then re-grip, and 1 rep from the below knee position WITH NO PAUSE , that is one completed set, move to A2.*

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

A3. Single Leg Russian Step-Up, 8 reps/each leg x 4 sets, rest 30 seconds.

*Step with left foot onto box, and then drive right leg up to high knee, and then alternate each leg for 8 reps/each leg.*

A4. Double Leg Hip Rocks, 10 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:

15 Minutes on the Clock of the following:

12 Hang Power Cleans

100 Meter Run

30 Second FLR Hold or FLR Hold on Rings

100 Meter Run

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Rest 3 Minutes 

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Complete Hard Pace of 2 Minutes on Cal Assault Bike-Write Down Calories Consumed!

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