"Thursday 4.5.2018 + VBC Bring a Friend Day All Day Every Class"

VAGABOND BRING A FRIEND DAY ALL DAY EVERY CLASS.

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1. Vagabond Next Beginners Class on April 9th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group 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 small group setting.

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2. Vagabond Night Out on Saturday, April 7th @ 8:00 pm @ Stoneforge in Easton:
We will be doing a send off of the 2018 Open Season and celebrating the end of the Open Season with a night out at the Stoneforge 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!
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3. Vagabond Circuit Training Class Starts on Sunday, April 8th @ 8:00 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!

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).

The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

Please use the gym zip code 02375 when building your account.

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: Coach Shoulder Prep Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Front Lean Rest Hold
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Upper Body Pull/Pull Assistance
A1.KB Row Heavy, 5 reps/each arm x 3 sets, rest 45 seconds between sets.
Go Heavier than you usually would with this movement.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
A3. DB Cuban Press, 8-10 reps x 3 sets, rest 45 seconds between sets.
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B. AMRAP 16 Minutes of the following:
60 Meter KB Farmer’s Walk(Up and Back to Grass) or 150 Meter Row
12 Walking Lunges(6/each side)
100 Meter Run or Row 150 Meter
12 DB Hang Power Snatch(6/each arm)
For DB Hang Power Snatch, take from Hang Position, do not need to go down to ground.
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Pendalay Barbell Pronated Row, 8 reps @ 2 second lowering phase x 3 sets, rest 1 minute.
A2. Ball Pressing Core Activation, 8 reps @ 3 second hold x 3 sets, rest 1 minute.
A3. DB Cuban Press, 8-10 reps x 3 sets, rest 1 minute.
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B. Complete the following of:
30-25-20-15-10-5 of the following:
Cal Assault Bike(Women Cal Reps @ 26-21-16-11-6-3)
Wall Balls
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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