"Thursday 1.16.2020 + VBWAY Bring a Friend Day All Classes"

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a personalized approach setting.


2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:

The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help

  • Create a solid core
  • Improve shoulder health and stability
  • Build strength

In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!



3. Vagabond Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Single Leg/Upper Body Pull/PC + Conditioning

A1. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.

A2. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.

A3. DB Strict Press, 8 reps x 3 sets, rest 45 seconds.

A4. Side Bridge 4 Point Progression, 20 seconds/each side x 3 sets, rest 45 seconds.


B. Conditioning of the following:

3 Rounds of the following:

15 Cal Assault Bike

15 DB Push Press

30 Second KB Farmer’s Hold

10 Cal Assault Bike

15 Ball Slams or 16 Walking Lunges(8/each side)


B. Fitness Phase

Lower Body/PC/Carry + Conditioning

A1. Sumo Deadlift Moderate, 4 reps x 4 sets, rest 45 seconds.

A2. Double Leg Glute Bridge Banded, 10 reps x 4 sets, rest 45 seconds.

Perform Better Bands wrapped around knees, and will push slightly out as you lift hips off ground.

A3. KB Farmer’s Walk, 30 seconds, rest 15 seconds, 30 seconds x 4 sets, rest 45 seconds.


B. Conditioning of the following:

3 Rounds of the following:

20 Cal Row

20 Russian KBS

15 Cal Row

60 Double Unders(80 Single Unders)

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