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 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!
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3. Vagabond Kettlebell Speciality Class on Sunday, March 22nd @ 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
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3-5 minutes of coach option
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Coach Run Warm-Up:
4-5 Minutes of the following:
20 Seconds Airdyne/Row
10 Reps Banded Monster Walks/each way
20 Second Plank Hold
10 Rep Goblet Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning
A. Barbell Push Press, 6-8 reps x 3 sets, rest 1 minute between sets.
1RM Data: August 6th, 2019 or December 17th, 2018
Last week we did 8-10 reps
B1. DB Single Arm KB or DB Standing Press Alternating, 8 reps/each arm x 3 sets, rest 30 seconds.
You will press one rep with left arm, then press one rep with right arm, alternate for total of 16 reps eah set
B2. Lat Pull-Down, 12-15 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
2 Sets of the following:
9 Minutes of the following:
8 DB Push Press or KB Push Press
12 Cal Row
16 Walking Lunges(8/each leg)
24 Second FLR Hold
Rest 3 Minutes between sets
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B. Fitness Phase
Olympic Lifting + PC/Core + Conditioning
A. Pause Below Knee Power Snatch, 5 sets of 3 reps @ moderate weight, rest as needed between sets,
You will bring bar to below knee pause for a 1-2 seconds, then Snatch.
1RM Data: April 10, 2019
B1. Back Extensions, 10-12 reps on GHD x 3 sets, rest 45 seconds.
Hip should be on Pad while in Back Extension Position
B2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
2 Sets of the following:
9 Minutes on the Clock of the following:
15/12 Cal Assault Bike
12 DB Snatch(6/each arm)
9 No Push-Up Burpees
20 Meter KB Farmer’s Walk(Up and Back in Gym)
Rest 3 Minutes between sets
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C. Competition Phase
Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning
A. Barbell Strict Press, 10 sets of 2 reps @ 60% of best 1RM, rest 30 seconds between sets.
Push Press Single: December 10th, 2019
Strict Press Single: February 10th, 2020
B. Clean, 90%, 1.1 x 5 sets, rest as needed between sets.
C. Clean Grip RDL, 95% of best clean, 3 sets of 6 reps, rest as needed between sets.
D1. Toes to Bar Unbroken, 15-20 reps x 4 sets, rest 30 seconds.
D2. Barbell Thruster @ weight chosen by athlete, make it hard but unbroken, 12 reps x 4 sets, rest 15 seconds.
D3. Lateral Burpees, 15 reps x 4 sets, rest 15 seconds
D4. Concept 2 Bike Erg, 45 second hard setting(set damper for Men @ 10/Women @ 8) x 4 sets, rest 120 seconds.
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