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, 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!
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3. Vagabond Easter Egg Hunt on Saturday, April 4th @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 4th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Assault Bike 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Single Leg/Upper Body Pull/PC + Conditioning
A1. Barbell Row, 8-10 reps x 3 sets, rest 45 seconds.
A2. DB Standing Strict Press, 10-12 reps x 3 sets, rest 45 seconds.
A3. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A4. DB Laying Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
5 Sets of the following @ Moderate Effort of the following:
8 DB Thrusters
8 Cal Assault Bike
16 Box Step-Ups(8/each leg)
24 Second KB Farmer’s Hold
Rest 45 seconds between sets
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B. Fitness Phase
Lower Body/PC/Carry + Conditioning
A. Trap Bar Deadlift, 5 reps x 5 sets, rest 45 seconds.
*Raise trap bar by having 1-3 inch plates on either side*
B1. Cable Leg Curls, 20 reps x 2 sets, rest 45 seconds.
B2. Single Arm Farmer’s(Suitcase Carry) Walk, 20 meters left, rest, 20 meters right arm x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Sets of the following @ Moderate Effort of the following:
12 DB Snatch(6/each arm)
15/12 Cal Row
12 Unweighted Walking Lunges(6/each leg)
24 Second FLR Hold
Rest 45 seconds between sets
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