“Thursday 4.8.2021”

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.

+

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
+
5 Minutes of the following:
Client Option Warm-Up
+
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

+

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 Single Leg Hip Rocks

10 Monster Band Walks/each way

10 Monster Band Clam Shells/each way

10 Glute Bridges Banded

10 Close Grip Bench Press

+

B. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Moderate Pace of:

Run 100 Meters or 8 Cal Assault Bike

8 Ball Slams

30 Jump Rope Singles

8 No Push Up Burpees

20 Second Quad Hold

*Rest 60 seconds between sets*

*Start where left off*

+

B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

10 DB Powell Raises/each arm

10 DB Bench Press

5 Samson Stretch/each way

4 Weighted Strict Pull Ups(People can sub in 5-7 TRX Vertical Pull Ups or Banded Strict Pull-Ups(No Kipping))

10 Monster Band Walks/each way

+

B. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Moderate Pace of:

Run 100 Meters or 8 Cal Row 

12 Russian KBS or 6 Hang Power Snatch(If worked out Wednesday, do swings is suggestion)

30 Second Shoulder Taps or FLR Hold

Run 100 Meters or 8 Cal Row 

20 Meter KB or DB Farmer’s Walk

*Rest 60 seconds between sets*

*Start where left off*

Post Comments to Group Page.