"Tuesday 3.26.2019 + Vagabond Goes Out For Night Out"

1. Vagabond Next Beginners Class on April 15th, 2019:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group 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 small group setting.
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2. Vagabond Night Out on Saturday, March 30th @ 8:00 pm @ Stoneforge in Easton:
We will be doing a send off of the 2018 Open Season and celebrating the end of the Open Season with a night out at the Stoneforge 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 Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.

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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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. KB or DB Split Squats, 6 reps/each leg x 3 sets, rest 60 seconds between sets.
We did split squats on March 12th and suggested bodyweight/each hand was 10-20% in each hand, this time, increase %, so try between 15-25% in each hand.
B1. Single Leg Walking Lunges, 8 reps/each leg @ moderate weight x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following:
60 Seconds on the Clock:
8 Goblet Squats or Wall Balls
Remaining time, complete as many Cals on Assault Bike in remaining time, total score is cals.
Rest 1 minute between sets
B. Fitness Phase
Olympic lifting + Upper Body/Lower Body + Conditioning
A. Push Press, 5 sets of 2 reps, rest 1 minute between sets.
We did 5 sets of 3 reps on February 5th + 2 reps on February 27th + 1 rep on March 13th
B1. Strict Mix Grip Pull-Up Cluster, 5.3.1 x 3 sets, rest 45 seconds,
1. People can modify to Active Pull-Up Hangs, 15 seconds, rest 10 seconds, 15 seconds, rest 10 seconds, 15 seconds, rest 10 seconds, 15 seconds x 3 sets-This is when you actively pull up with Scap Retraction.
2. People can also do Lat Pull-Downs, 12-15 reps x 3 sets.
B2. Deadbug Variation, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following:
60 Seconds on the Clock:
Row 100-150 Meters-Client Chooses
Remaining time, complete Burpees in remaining time, score is total amount of burpees.
Rest 1 minute between sets
C. Competition Phase
Conditioning Sets
A. Gymnastics Fatigue Training of the following:
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 10 Toes to Bar Unbroken
Minute 2: 25 Feet Handstand Walk
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Rest as needed
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B. Conditioning Moderate of:
8 Minutes of the following:
150 Meter Row
5 DB Devil Presses @ 50/35 lbs/each hand
100 Meter Run
10 Burpees
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Rest 5 Minutes
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C. Gymnastics Fatigue Conditioning of:
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 12 Chest to Bar Pull-Ups Unbroken
Minute 2: 25 Feet Handstand Walk
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Rest 5 Minutes
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D. Conditioning Moderate of:
8 Minutes of the following:
150 Meter Row
5 DB Push Press @ 50/35 lbs
100 Meter Run
10 Wall Balls
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