“Thursday 9.17.2020”

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.”

CLICK HERE FOR FULL BIO

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

2018 VBWAY THROWDOWN! SOPH AND DAD!

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:

3 Sets of the following:

6 DB Strict Press Alternating/each arm(up in weight from last week, we did 8 reps)

10 Monster Band Clam Shells/each way

10 Monster Band Walks/each way

20 Meter KB Farmers Walk Single Arm/each arm

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B. Conditioning of the following:

Every 5 Minutes for 20 Minutes of the following:

200 Meter Run(15/12 Cal Assault Bike or 1 Minute)

10-15 Russian KBS

100 Meter Run(10/8 Cal Assault Bike or 45 Seconds)

10-15 TRX Row or Pull Ups or Barbell Row

*If takes you 3 minutes, then rest 2 minutes, complete 4 total sets*

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B. Fitness Phase

Upper Body Pump + Long Conditioning

A. Upper Body Pump Session of:

3 Sets of the following:

6 DB Floor Floor(We did 6 reps on September 11th)

30 Second Plank Hold or Plank Walk Outs

10 DB Hammer Curls @ 2 second lowering phase

20 Banded Push Downs or 12 Tricep Rope Push Downs

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B. Conditioning of the following:

Every 5 Minutes for 20 Minutes of the following:

200 Meter Run(15/12 Cal Assault Bike or 1 Minute)

10-12 Russian KBS

100 Meter Run(10/8 Cal Assault Bike or 45 Seconds)

10-12 Burpees

*If takes you 3 minutes, then rest 2 minutes, complete 4 total sets*

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