"Thursday 6.14.2018 + VBC Bring a Friend Day All Day"

VBC BRING A FRIEND DAY ALL DAY ALL CLASSES!

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1. Vagabond Next Beginners Class on June 25th or July 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 Annual Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

3. 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
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Plank Holds(Arms must be in line or little outside shoulders)
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. DB Row Heavy, 5 reps/each arm x 3 sets, rest 45 seconds between sets.
A2. KB Single Arm Farmer’s Walk, 30 meters to grass left arm, 30 meters back to vagabond right arm heavy x 3 sets, rest 45 seconds between sets.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
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B. Complete the following of:
Tabata Calories on Assault Bike
Rest 30 Seconds before next Tabata Movement
Tabata Ball Slams
Rest 30 Seconds before next Tabata Movement
Tabata Sit-Ups
Rest 30 Seconds before next Tabata Movement
Tabata Calories on Assault Bike
Tabata is 20 seconds on, 10 seconds x 8 sets, so you will do a full 8 sets of tabata calories on bike, then after 8 sets done, then move to Tabata Ball Slams, and finish all 8 sets before you move to sit ups, and then back to calorie bike, and then your done.   SCORE IS TOTAL REPS.
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Close Grip Bench Press, 10-12 reps high volume moderate work x 3 sets, rest 60 seconds.
A2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Complete the following of:
Tabata Calories on Row
Rest 30 seconds between next Tabata set
Tabata Burpees
Rest 30 seconds between next Tabata set
Tabata Sit-Ups
Rest 30 seconds between next Tabata set
Tabata Calories on Row
Tabata is 20 seconds on, 10 seconds x 8 sets, so you will do a full 8 sets of tabata calories on row, then after 8 sets done, then move to Tabata Ball Slams, and finish all 8 sets before you move to sit ups, and then back to calorie bike, and then your done. SCORE IS TOTAL REPS.
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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