"Tuesday 1.14.2020"

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.


2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:

The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help

  • Create a solid core
  • Improve shoulder health and stability
  • Build strength

In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 indian push ups(focus on t-spine opening)
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A. Front Squat, 4-6 reps x 3 sets, rest 1 minute between sets.

Go up in weight from last week, we did 5-7 reps

B1. Single Leg Walking Lunges Single Arm, 6 reps/each leg x 3 sets, rest 45 seconds.

One DB in one hand, and other hand is free of weight.

B2. Ball Pressing Core, 8 reps @ 2 second hold x 3 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following:

12 Goblet Squats or Wall Balls

10 Cal Assault Bike

8 No Push-Up Burpees

Rest 45 seconds between sets


B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Pause Mid Thigh Power Clean, 5 sets of 2 reps, rest as needed between sets,

You will bring bar to mid thigh pause for a 1-2 seconds, then clean.

1RM Data: October 8th or May 22nd, 2019

B1. Single Leg Walking Lunges Weighted, 6 reps/each leg x 3 sets, rest 45 seconds.

B2. Hanging Knee Raises, 10-15 reps @ slow legs lifting and lowering x 3 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following:

10 Hang Power Cleans @ 115/80, 95/65 lbs

10 Cal Row

10 Burpees

Rest 45 seconds between sets


C. Competition Phase

Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning

A. Barbell Strict Press, 5 sets of 3 reps, rest as needed between sets.

Push Press Single: December 10th, 2019

B. Snatch, 90%, work to 90% of Snatch for 1 rep, no more than 5 sets to get to 90%.

Week 6 Snatch

C. Snatch Grip RDL, 85% of best snatch, 3 sets of 6 reps, rest as needed between sets.

D1. Toes to Bar Unbroken, 10-15 reps x 4 sets, rest 15 seconds.

D2. Barbell Thrusters @ 95/65 lbs, 15 reps unbroken x 4 sets, rest 30 seconds.

D3. 75 Double Unders Fast x 4 sets, rest 90 seconds.


E. 4 Sets of the following:

60 Seconds on the Clock

5 Power Snatch @ 135/95 lbs unbroken

remaining time on assault bike for max cals

Rest 5-7 times greater than your work time

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