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.
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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!
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3. Vagabond Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
20 reps banded monster walks
Rest 10 Seconds
30 Seconds of Banded Good Mornings
rest 10 seconds
30 Seconds of Burpees
rest 10 seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A. Front Squat, 3-5 reps x 3 sets, rest 1 minute between sets.
Go up in weight from last week, we did 4-6 reps
B1. Single Leg Box Step-Ups Single Arm, 5 reps/each leg x 2 sets, rest 45 seconds.
One DB in one hand, and other hand is free of weight.
B2. Standing Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
12 DB Hang Power Clean
20 Cal Row
12 Goblet Squats
50 Jump Rope Singles
10 Cal Row
Rest 2-3 Minutes between sets
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B. Fitness Phase
Olympic Lifting + PC/Core + Conditioning
A. Pause Mid Thigh Power Snatch, 5 sets of 2 reps, rest as needed between sets,
You will bring bar to mid thigh pause for a 1-2 seconds, then snatch.
1RM Data: April 10th, 2019
B1. Single Leg Box Step-Ups Weighted, 6 reps/each leg x 2 sets, rest 45 seconds.
B2. Ball Pressing Core, 6 reps @ 4 second hold x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
10 Hang Power Clean @ 115/80, 95/65 lbs
15 Cal Assault Bike
20 Wall Balls
8 Cal Assault Bike
Rest 2-3 Minutes between sets
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C. Competition Phase
Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning
A. Barbell Strict Press, 6 sets of 2 reps, rest as needed between sets.
Push Press Single: December 10th, 2019
B. Snatch, 85%, 1.1 cluster x 5 sets, rest 2 minutes between sets.
Week 5 Clean
C. Snatch Grip RDL, 85% of best snatch, 3 sets of 6 reps, rest as needed between sets.
D1. Chest to Bar Unbroken, 8-12 reps x 4 sets, rest 15 seconds.
D2. Hang Power Cleans @ weight chosen by athlete, make it hard but unbroken, 10 reps x 4 sets, rest 30 seconds.
D3. Wall Balls, 15 reps unbroken 25/16 lbs x 4 sets, rest 90 seconds.
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E. 5 Sets of the following:
90 Seconds on the Clock
6 Thrusters @ 135/95 lbs
8/6 Cal Assault Bike Sprint
Remaining time complete AMRAP Lateral Burpees
Rest 6-8 times greater, so about 6-8 minutes between sets
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