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
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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5 Minutes of the following:
100 Meter Run/Walk + 5 Burpees + 5 Air Squats + 5 Inch Worms + 5 Spiderman/each leg
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II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase + Fitness Phase
Saturday, August 15th, 2020
Community Open Workout 9 am to 12 pm
Complete the following of:
30 Minutes on the Clock Done as an Individual of the following:
Row 750 Meters or Run/Walk 600 Meters
15 Goblet Squats or Bodyweight Air Squats
15 Banded Pull Aparts
Row 250 Meters or Run/Walk 200 Meters
15 TRX Row or 5 Weighted Pull-Ups
15 Banded Push Downs
30 Second FLR Hold or Shoulder Taps
100 Jump Rope Singles
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Sunday, August 16th, 2020:
Open Gym 9 am to 11 am
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior Blaster:
4 Sets of the following:
16 Monster Band Walks/each way
16 Glute Bridges Banded
16 Walking Lunges(8/each way weighted)
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B. Conditioning Portion of the following:
7 Sets of the following:
2 Minutes and 30 Seconds on the Clock
90 Seconds on Assault Bike
*Remaining time complete the following of as many times thru with remaining time of:
5 DB Push Press
5 No Push-Up Burpees
*Rest 60 seconds between sets*
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