VAGABOND 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. DB Bench Press, 5-7 reps x 3 sets, rest 45 seconds.
We did 6-8 reps on May 3rd for DB Bench Press, go up in weight if you completed this day
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds between sets.
A3. DB Standing Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. Complete the following of:
AMRAP 12 Minutes of the following:
1 DB Thruster
1 Sit-Ups
2 Cal Row
2 DB Thrusters
2 Sit-Ups
4 Cal Row
3 DB Thrusters
3 Sit-Ups
6 Cal Row
etc…
The Sit-Ups + DB Thrusters go up by 1 repetition every set, and the cal row goes up by 2 cals every set
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. KB or DB Half Kneeling Single Arm Press, 8 reps medium weight/each arm x 3 sets, rest 45 seconds.
A2. Weighted Sit-Ups, 15 reps x 3 sets, rest 45 seconds.
A3. Barbell Pendalay Row, 8 reps @ mod weight x 3 sets, rest 45 seconds.
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B. Complete the following for time of:
AMRAP 12 Minutes of the following:
1 Barbell Thruster @ 95/65, 75/55 lbs
1 Toes to Bar or Hanging Knee Raises
2 Cal Assault Bike
2 BB Thrusters
2 Toes to Bar or Hanging Knee Raise
4 Cal Assault Bike
3 BB Thrusters
3 Toes to Bar or Hanging Knee Raises
6 Cal Assault Bike
etc…
The Toes to Bar/Hanging Knee Raises + Thrusters go up by 1 repetition every set, and the cal assault goes up by 2 cals every set
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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