Vagabond of the Month for May: Chad Buczek.
“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”
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Vagabond Annual Summer Party on Saturday, July 24th @ 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 July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music 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- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
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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
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
10 Monster Band Walks /each way
10 Glute Bridges Banded
10 Samson Stretch(5/each leg)
10 Tall Kneeling Cable Chops(5/each way)
1 Barbell Strict Press(Last week we did 2 reps-go up in weight this week)
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes on the Clock of the following:
6 DB Thrusters
15 Cal Row(Run 200 Meters or 12 Cal Assault Bike)
25 Second KB Farmer’s Hold
12 DB Hammer Curls slow tempo
40 Jump Rope Singles
*Rest 2 minutes between sets*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 DB Tate Press
5 Samson Stretch/each way
10 Banded Staggered Rows/each way
10 Standing Pallof Presses/each way
20 BC Thruster Glute Bridges
5 Broad Jumps(Land quarter squat + hinge hips)
30 Second Pull Up Hang(Shoulder Health + Decompression Lumbar Spine)
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes on the Clock of the following:
12 Cal Assault Bike(200 Meter Run)
5 DB Push Press
40 Jump Ropes or Double Unders(20 Double Unders)
12 Cal Assault Bike(200 Meter Run)
5 Step-Ups/each leg weighted or 5 Box Jumps Step-Down
20 Second KB Farmer’s Hold
*Rest 2 minutes between sets*
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