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, they may take mask off, 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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2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
5 Single Leg Hip Rocks/each way
10 Monster Band Walks/each way
5 DB External Rotations/each arm
10 Head Nods
20 Banded Pull Aparts
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B. Conditioning of the following:
5 Rounds for time of the following:
Row 250 Meters
12 DB Strict Press Single Arm Alternate(6/each arm)
8 Step-Ups or In-Place Lunge/each way
Row 150 Meters
12 Double Arm DB Row or Barbell Row
8 Ball Slams
20 Second Plank Hold on Elbows
*No rest between sets, just keep moving.*
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B. Fitness Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
10 Hip Rocks
10 Monster Band Clam Shells /each way
6 DB External Rotations/each arm
5 Tall Box Jumps
20 Banded Face Pulls
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B. Conditioning of the following:
5 Rounds for time of the following:
12/9 Cal Assault Bike(200 Meter Run)
8 Hang Power Snatch
8 Front Squats or Overhead Squats or Goblet Squats
8/6 Cal Assault Bike(100 Meter Run)
6 Burpees
20 Second Plank Hold on Elbows or Quad Hold
*No rest between sets, just keep moving.*
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