“Monday 9.14.2020”

Congrats to Allison P for being Named Vagabond of the Month for August

“Best thing about Vagabond: The people are the best part of Vagabond! From my workout partners to other families we have met, to the coaches and Kevin that have always made me feel welcomed and apart of a community.”

CLICK HERE FOR FULL BIO

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

IRVINE’S!

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. High Bar Back Squat(Heel Lift or Not), 1 reps x 4 sets, rest 15 seconds.

*Last time Tested 1RM: October 1st, 2019, November 18th, 2019, December 24th, 2019

*We did 2 reps on August 24th for total of 10 reps.*

A2. Inch Worm, 5 reps x 5 sets, rest 30 seconds.

A3. Single Arm DB or KB Standing Press, 6 reps/each arm x 5 sets, rest 30 seconds.

A4. Head Nods, 10 reps x 5 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:

5 Sets of the following:

15 Cal Row

12 Goblet Squats Heel Lift if Needed

9 TRX Row

6 No Push-Up Burpees

*Rest 30-45 Seconds between sets, deep breaths*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

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

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

A2. Inch Worm, 5 reps x 4 sets, rest 30 seconds.

A3. Single Leg Lateral Walking Lunges Weighted, 8 reps/each leg 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:

4 Sets of the following:

400 Meter Run(20 Cal Assault Bike or 2 Minutes)

15 Goblet Squats

15 Russian KBS

*Rest 30-45 Seconds between sets, deep breaths*

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