“Saturday 6.12.2021 + Sunday 6.13.2021”
Vagabond of the Month for May: Chad Buczek.
“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”
Vagabond Annual Summer Party on Saturday, July 24th @ 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 July 24th! 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!
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!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
START STRENGTH + ACCESSORY….
II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Individual or Team Workout-Community Workout
Saturday, June 12th, 2021:
Team Workout-Community Workout
Teams of Two Complete the following of:
10 Rounds of the following as a team of:
200 Meter Run or 15 Calorie Assault Bike
10 Hang Power Cleans @ 115/75, 95/65 lbs or Russian KBS x 12
15 Barbell Front Squats or Goblet Squats
Switch off every round, must complete 5 rounds each, during rest period for partner, while partner 1 works, partner 2 will complete a 60 second kb or db farmer’s hold, so each person must complete five 60 second farmer’s hold as well.
Sunday, June 13th, 2021
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
10 am Sweat Session:
25 Minutes on the Clock of the following:
50 Jump Rope Singles
25 Calorie Row or 20 Calorie Assault Bike
16 Step-Ups(8/each leg)
8 DB Push Press
2 Box Jumps Step Down
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