“Tuesday 2.11.2020”

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!



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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning

A. Barbell Push Press, 8-10 reps x 3 sets, rest 1 minute between sets.

1RM Data: August 6th, 2019 or December 17th, 2018

B1. DB Single Arm Floor Press Alternating, 5 reps/each arm x 3 sets, rest 30 seconds.

Last week we did 6 reps/each arm

B2. TRX Row, 8-10 reps x 3 sets, rest 45 seconds.


C. Conditioning of the following:

16 Minutes of the following:

12 DB Bench Press

12 Box Step-Ups(6/each leg)

12 Cal Row

16 Second KB Farmer’s Hold

No rest between sets, just keep moving thru.


B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Pause Mid Thigh Power Clean, 5 sets of 1 rep, rest as needed between sets,

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

1RM Data: April 10, 2019

We did 2 reps on January 27th

B1. Single Leg Box Step-Ups Weighted, 6 reps/each arm x 3 sets, rest 45 seconds.

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


C. Conditioning of the following:

16 Minutes on the Clock of the following:

16 Cal Row

12 Hang Power Cleans

8 Kipping Pull-Ups(8 TRX Row)

No rest between sets, just keep moving thru.


C. Competition Phase

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

A. Barbell Strict Press, 5 sets of 1 rep, rest as needed between sets.

Push Press Single: December 10th, 2019

We did 5 sets of 3 reps on January 28th

B. Snatch, 65%, 1.1.1 x 5 sets, rest as needed between sets.

C. Snatch Grip RDL, 95% of best snatch, 3 sets of 6 reps, rest as needed between sets.

D1. Chest to Bar Pull-Ups Unbroken, 15-20 reps x 4 sets, rest 30 seconds.

D2. Hang Power Snatch @ weight chosen by athlete, make it hard but unbroken, 12 reps x 4 sets, rest 15 seconds.

D3. Burpee Box Jumps, 12 reps x 4 sets, rest 15 seconds

D4. Wall Balls, 20 reps unbroken @ 20/14 lbs x 4 sets, rest 2 minutes between sets.

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