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 Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A. Front Squat, 2-3 reps x 3 sets, rest 1 minute between sets.
Go up in weight from last week, we did 3-5 reps
B1. Single Leg Walking Lunges Single Arm, 5 reps/each leg x 3 sets, rest 45 seconds.
One DB in one hand, and other hand is free of weight.
B2. Cable or Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
18 Minutes of the following of:
10/8 Cal Assault Bike
12 Goblet Squats or Wall Balls
30 Jump Rope Singles
20 Second KB Farmer’s Hold
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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: April 10th, 2019
We did 2 reps on January 14th
B1. Single Leg Split Squats Weighted, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
18 Minutes on the Clock of the following:
12/10 Cal Row
8 Hang Power Cleans @ 115/80, 95/65 lbs
20 Second FLR Hold
8 Kipping Pull-Ups(8 TRX Rows)
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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
We did 5 sets of 3 reps on January 14th
B. Snatch, 60% low intensity, 1.1 cluster x 8 sets, rest as needed between sets.
Week 7 Snatch
C. Snatch Grip RDL, 90% of best snatch, 3 sets of 8 reps, rest as needed between sets.
D1. Toes to Bar Unbroken, 12-15 reps x 4 sets, rest 15 seconds.
D2. Hang Power Snatch @ weight chosen by athlete, make it hard but unbroken, 10 reps x 4 sets, rest 30 seconds.
D3. Burpees Target, 15 reps x 4 sets, rest 90 seconds or more between sets.
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E. 5 Sets of the following:
120 Seconds on the Clock
8 Hang Squat Cleans @ 105/75 lbs
8 Barbell Push Press @ Weight above
remaining time on assault bike for CALORIES
Rest About 6-8 minutes between sets
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