Vagabond of the Month for December: Marcos Soto
“When I first started in Vagabond, I was not confident that I was able to do the workout, but Jayson was always there to support me and direct me on how to do the exercises. I was not even sure I was going to be able to do half the workout then. Now I look forward every day to go into Vagabond and get the workout done.”
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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Upcoming Events for VBWAY Community
Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for a total of $80.
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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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3-5 Minutes of the following:
5 Spiderman Stretch/each way + Run 100 Meters + 5 Samson Stretch/each way + Run 100 meters + 5 Inch Worms + Row 150 Meters/5 Cal Assault Bike
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Monster Band Walks/each way
35 Second Plank Hold or Plank Walk-Outs
4 DB Half Kneeling Single Arm Press/each way(Go up in weight from last week, we did 5 reps)
6 Single Leg KB RDL/each leg
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B. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following:
45 Second Cal Assault Bike Mod Effort or Row Cal Mod Effort
Remaining time complete the following of:
5 Russian KBS
5 Goblet Squats
*Rest 45 seconds between sets*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
8 Barbell RDL
25 Second Pull Up Hang or Negative Pull Ups x 5 reps or Weighted Pull Ups x 2 reps
8 Moderate DB Floor Press make hard reps at end(Last week was 10 reps)
20 Meter KB Farmer’s Single Arm Walk @ weight of your choosing
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B. Conditioning of the following:
12 Sets of the following:
45 Second Cal Assault Bike Mod Effort or Row Cal Mod Effort
Remaining time complete the following of:
5 Russian KBS
5 Goblet Squats
*Rest 45 seconds between sets*
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