“Thursday 4.29.2021”

Vagabond of the Month for March: Alyssa Alteiri

Best thing about Vagabond: “The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts.”

CLICK HERE FOR FULL BIO.

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Vagabond Annual Summer Party on Saturday, July 24th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!

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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:

Lower Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

10 Glute Bridges Monster Band(On Floor)

10 Monster Band Walks/each way

10 Spiderman Stretch(5/each way)

8 Tall Kneeling Pallof Press/each way

5 Close Grip Bench Press( Last week we did 6 reps)

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B. Conditioning of the following:

4 Sets of the following:

6 Minutes on the Clock of the following:

8 DB Hang Power Cleans

100 Meter Run or 150 Meter Row

8 Walking Lunges/each way

100 Meter Run or 150 Meter Row

8 Ball Slams

20 Second Quad Hold

*Rest 2 minutes between sets*

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B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

8 DB Powell Raises/each arm

5 DB Bench Press(Last week we did 6 reps)

5 Inch Worms

10 Banded Staggered Presses/each way

10 Monster Band Clam Shells/each way

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B. Conditioning of the following:

4 Sets of the following:

6 Minutes on the Clock of the following:

8 Russian KBS

200 Meter Run(250 Meter Row or 12/10 Cal Assault Bike)

8 Goblet Squats or Wall Balls

40 Jump Rope Singles(25 Double Unders)

100 Meter Run(150 Meter Row or 8/6 Cal Assault Bike)

8 Hanging Knee Raises(No Kipping)

*Rest 2-3 minutes between sets*

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