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 Clam Shells/each way
10 Glute Bridges Banded
10 Banded Face Pulls
10 Banded Presses Staggered/each way
1 Barbell Push Press(1RM Max for Strict Press on June 30th + 1RM Max for Bench Press on May 20th)(Last week we did 2 reps)
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B. Conditioning of the following:
10 Sets of the following:
90 Seconds on the Clock of the following:
5 DB Push Press
5 Ball Slams
5 Goblet Squats
5 Cal Assault Bike or 5 Cal Row
*Rest 30 seconds between sets*
*Start where you left off*
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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:
8 DB Powell Raises/each arm
5 Spiderman Stretch/each way
10 Standing Pallof Press/each way
25-35 Second Pull Up Hang Decompression for Spine + Shoulder Health
5 Inch Worm
10 Monster Band Walks/each way
20 Meter KB Single Arm Farmer’s Walk/each arm
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B. Conditioning of the following:
10 Sets of the following:
90 Seconds on the Clock of the following:
100-200 Meter Run(5-9 Cal Assault Bike)
10 Russian KBS
5 Burpees
*Rest 30 seconds between sets*
*Start where you left off*
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