Vagabond of the Month for December: Marcos Soto
“When I first started in Vagabond, I was not confident that I was able to do the workout, but Jayson was always there to support me and direct me on how to do the exercises. I was not even sure I was going to be able to do half the workout then. Now I look forward every day to go into Vagabond and get the workout done.”
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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Upcoming Events for VBWAY Community
Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for a total of $80.
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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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3 Sets of the following:
5 Broad Jumps + 10 Goblet Squats + 5 Russian KBS + 10 Second Shoulder Taps/each way FLR + 1 Minute Assault Bike or Row
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Hip Rocks
5 Step-Ups Weighted/each leg @ low box
10 Head Nods
5 Barbell Row
10 Monster Band Walks /each way
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B. Long Conditioning of the following:
Every Minute on the Minute x 25 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 15-20 Reps of Russian KBS
Minute 3: 45 Seconds of Burpees
Minute 4: 45-60 Second of Heavy KB Farmer’s Hold
Minute 5: Full Rest
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B. Fitness Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following:
10 Hip Rocks
10 DB Hammer Curls
10 Head Nods
10 Monster Band Walks/each way
10 Glute Bridges Banded or Hip Thrusts Banded
10 Lat Pull Downs or 5 Heavy Barbell Rows
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B. Long Conditioning of the following:
Every Minute on the Minute x 25 Minutes of the following:
Minute 1: 45 Second Cal Row
Minute 2: 30 Seconds of: Heavy KB Farmer’s Hold or SandBag Bear Hug Holds or Trap Bar Holds Weighted
Minute 3: 45 Seconds of FLR Holds or Shoulder Taps/each way
Minute 4: 45-60 Seconds of: 5 Hang Squat Cleans + 3 Burpees
Minute 5: Full Rest
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