1. Vagabond Next Beginners Class on January 7th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group 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 small group setting.
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2. Vagabond Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. High Bar Back Squat, 70% of 1rm, 3-5 reps x 3 sets, rest 1 minute.
October 1st-Last 1RM Data
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Double Leg Banded Curls, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
5 Sets of the following:
15/10 Cal Assault Bike
15 Ball Slams
15/10 Cal Assault Bike
15 Sit-Ups
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Standing Single Arm Cable Pull , 8 reps/each arm heavy x 3 sets, rest 45 seconds.
People can also choose to do Lat Pull-Downs, 10-12 reps heavy x 3 sets
A2. DB Powell Raises, 10 reps/each arm x 3 sets, rest 45 seconds.
A3. Standing Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
5 Sets of the following:
15/12 Cal Row
15 Burpees
15/12 Cal Row
15 Toes to Bar or Knee Raises or 20 Sit-Up-Client Choice
C. Competition Phase
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.
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