"Thursday 1.9.2020 + VBWAY Bring a Friend Day"

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.

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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!

CLICK HERE TO REGISTER

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
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A1. TRX Vertical Pull-Ups, 8-10 reps or Pronated Bodyweight Pull-Ups, 6-10 reps or Clusters or 3.2.1.3.2.1 x 3 sets, rest 45 seconds.

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

A3. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.

A4. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.

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B. Conditioning of the following:

5 Sets of the following:

45 Second Cal Row

rest 15 seconds

45 Second FLR Hold

rest 15 seconds

45 Second Jump Rope

rest 30 seconds

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B. Fitness Phase

Lower Body/PC/Carry + Conditioning

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

A2. Banded or Cable Leg Curls, 20 reps x 4 sets, rest 45 seconds.

A3. KB Waiter’s Carry Single Arm, 20 meters left arm, 20 meters right arm x 4 sets, rest 45 seconds.

You will walk up and back in gym with KB in Overhead Position for 20 meters, li then switch to opposite hand for up and back walk in gym. KB Waiter’s Carry is just holding KB in OVERHEAD POSITION like carrying a TABLE, hence, why called WAITER’S CARRY.

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B. Conditioning of the following:

5 Sets of the following:

45 Second Cal Assault Bike

rest 15 seconds

45 Second No Push-Up Burpees 

rest 15 seconds

45 Second Plank Hold

rest 30 seconds

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