Vagabond Bring a Friend Day All Day All Classes!
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1. Vagabond Next Beginners Class on 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 Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. Standing Cable Row, 8 reps/each arm or Lat Pull-Downs, 10-12 reps x 3 sets, rest 45 seconds between sets.
A2. Double KB Front Rack Carry, 60 meters(to grass and back) x 3 sets, rest 45 seconds between sets.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. Complete the following of:
3 Rounds for time of the following:
Run 400 Meters(400 Meter Sub Row)
15 DB Thrusters or Barbell Thrusters @ 75/55 lbs
100 Single Unders or 75 Double Unders
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Close Grip Bench Press, 8-10 reps high volume moderate work x 3 sets, rest 1 minute.
On June 14th, we did 10-12 reps
A2. Banded Push-Downs, 20 reps x 3 sets, rest 1 minute.
A3. DB Seated Hammer Curls, 10-12 reps x 3 sets, rest 1 minute.
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B. Complete the following of:
3 Rounds for time of the following:
Run 400 Meters(400 Meter Row Sub)
15 Thrusters @ 75/55 lbs
75 Double Unders(Sub 100 Single Unders)
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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