VAGABOND BRING A FRIEND DAY ALL DAY EVERY CLASS
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1. Vagabond Next Beginners Class on August 13th, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.
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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:
COACHES YOU DO YOU ON THIS WARM-UP-MAKE FUN IF CAN!
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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 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. Ring Rows @ 3 second lowering phase/1 second pause @ top, 8-10 reps x 3 sets, rest 45 seconds.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
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B. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 30 Second DB Hang Power Cleans
Minute 3: 30 Second DB Front Squats
Minute 4: 45 Second Plate Burpee-Jump onto Plate
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Standing Cable Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. DB Traditional Curls, 10-12 repetitions @ 2 second lowering phase + 2 second isometic hold contractionx 3 sets, rest 45 seconds.
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B. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: 45 Second Row Cal
Minute 2: 30 Second Hang Power Cleans @ 115/80, 95/65, 75/55 lbs
Minute 3: 30 Second Bar Facing Burpees
Minute 4: 45 Second Box Jumps
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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