"Thursday 5.8.2019 + Vagabond Bring a Friend Day All Classes"

1. Vagabond Next Beginners Class on June 3rd, 2019:
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.

2. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

3. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Assault/Row
Rest 10 Seconds
5 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Horizontal + Upper Body Push/Upper Body Pull + Conditioning

A. Trap Bar Deadlift or Sumo Deadlift, 5 sets of 1 rep, rest 1 minute between sets.

We did 6 sets of 2 reps on April 25th.

B1. KB Deadlift Heavy, 10 reps x 3 sets, rest 45 seconds.

B2. Front Lean Rest Holds, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 45 seconds.

Activate those lats and have biceps facing forward best way you can.


C. Conditioning of the following:

16 Minutes of the following:

30 Jump Rope Singles

15 Second Plank Hold

12 Goblet Squats

30 Jump Rope Singles

15 Second Plank Hold

12 Russian KBS


B. Fitness Phase

Lower Body/Core/Lower Body/Core + Conditioning

A. Snatch Deadlift, 100% of best snatch, 3 reps x 5 sets, rest as needed between sets,

Last Tested 1RM: April 10th, 2019 + November 29th, 2018

B1. Deadbug Variation, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. Russian KBS, 25 reps x 3 sets, rest 60 seconds.


C. Conditioning of the following:

16 Minutes on the Clock of the following:

200 Meter Run

10 Pull-Ups(Modify to 8 Ring Rows or 15 Second Active Pull-Up Hang-Slight Pull-Up)

10 Ball Slams

200 Meter Run

10 DB Push Press

15 Second Front Lean Rest Hold(Push-Up Hold)

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