Congrats to Allison P for being Named Vagabond of the Month for August
“Best thing about Vagabond: The people are the best part of Vagabond! From my workout partners to other families we have met, to the coaches and Kevin that have always made me feel welcomed and apart of a community.”
RULES FOR MASK WEARING INSIDE GYM:
You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.
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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
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
8 DB Strict Press Alternating/each arm(up in weight from last week, we did 10 reps)
20 Banded Pull Aparts
10 DB Hammer Curls
20 Second Quad Hold or Taps
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B. Conditioning of the following:
18 Minutes on the Clock of the following:
200 Meter Run or 225 Meter Row
20 Second KB Farmer’s Hold
10 DB Thrusters
100 Meter Run or 125 Meter Row
20 Second Plank Hold
10 Barbell Row or Lat Pull Down or DB Row/each arm
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B. Fitness Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
3 Sets of the following:
8 DB Floor Floor(We did 10 reps on August 28th)
25 Second Plank Hold or Plank Walk Outs
10 DB Zotman Curls @ 2 second lowering phase
20 Banded Face Pulls
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B. Conditioning of the following:
18 Minutes on the Clock of the following:
200 Meter Run or 10-12 Cal Assault Bike
20 Second Quad Hold
10 TRX Row or 5 Strict Pull-Ups
100 Meter Run or 125 Meter Row
20 Second KB Farmer’s Walk
10 No Push-Up Burpees
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