“Thursday 2.13.2020 + 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.


2. 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!


3. Vagabond Kettlebell Speciality Class on Sunday, March 22nd @ 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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Plank Walk-Outs
Rest 10 Seconds
30 Seconds of Indian Push-Ups


II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A1. Standing Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.

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

A3. Banded Push-Downs, 25 reps x 3 sets, rest 45 seconds.

A4. Plank Hard Hold, 20 seconds(3 times), rest 5-8 seconds in between each x 3 sets, rest 45 seconds.



B. Conditioning of the following:

18 Minutes on the Clock of the following:

12 Cal Row

10 No Push-Up Burpees

8 TRX Rows or Kipping Pull-Ups

30 Jump Rope Singles


B. Fitness Phase

Lower Body/PC/Carry + Conditioning

A. Traditional Deadlift Moderate, 1 reps x 5 sets, rest 45 seconds.

On February 5th, we did 2 reps

B1. Cable Pull Thrus, 10 reps x 3 sets, rest 45 seconds.

B2. DB Double Arm Farmer’s Walk, 40 meters(up and back in gym twice) x 3 sets, rest 45 seconds.

Only Use DB’S not KB’S, different variation of a carry


C. Conditioning of the following:

18 Minutes on the Clock of the following:

15/10 Cal Assault Bike

5 Hang Power Snatch @ 95/65, 75/45 lbs

50 Jump Rope Singles(30 Double Unders)

5 Barbell Push Press

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