"Tuesday 5.7.2019"

1. Vagabond Next Beginners Class on June 3rd, 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.

2. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

3. 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different If You May!
3-5 Minutes of the following:
20 Second Assault/Row
10 reps/each way Monster Band Walk
20 Second Plank Hold
10 Goblet Squats


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning

A. Front Squat, 85%, 1 rep x 5 sets, rest 30 seconds between sets.

Last Time Tested 1RM: December 4th

Last week we did 75% for reps

B1. Single Leg Walking Lunges, 6 reps/each leg x 3 sets, rest 30 seconds,

We did 8 reps/each leg on March 26th

B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.


C. Conditioning of the following:

20-15-10-5 of the following:

Cal Assault Bike

15-12-9-6 of the following:

No Push-Up Burpees

50-40-30-20 of the following:

Jump Rope Singles

*Rules of Workout: Start at 20 cals on bike, then 15 no push up burpees, then 50 jump rope singles, and continue this fashion.*


B. Fitness Phase

Olympic lifting + Upper Body/Lower Body + Conditioning

A. Strict Press, 5 reps x 3 sets, rest as needed between sets.

Last Time Tested: April 11th

B1. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. DB Laying Bench Tricep Extensions, 10-12 reps x 3 sets, rest 30 seconds.


C.  Conditioning of the following

25-20-15-10 of the following:

Cal Row

21-15-9-3 of the following:

Step-Down Box Jumps

15-12-9-6 of the following:

Shoulder to Overhead @ 115/80, 95/65 lbs

*Rules of Workout: Start at 25 cals on row, then 21 box jumps, then 15 shoulder to overhead, and continue this fashion.*


C. Competition Phase

Conditioning Sets Competition Setting

A. Power Snatch, 70% x 1 rep, 75% x 1 rep, 80% x 1 rep x 2 sets, 70% x 1 rep, 75% x 1, 80% x 1 rep x 2 sets, rest as needed between sets.

B. Power Clean and Jerk, same %’s as Snatch above.

C. Split Jerk, 80% x 1.1.1, 85% x 1.1, 80% x 1.1.1, 85% x 1.1, rest as needed.


D. Lactate Training of the following:

4 Sets of the following:

8 Power Snatch @ 95/65 lbs

12 Lateral Burpees

Rest 4-6 minutes between sets, go for higher rest time duration.


Rest 10 minutes or more between blocks


4 Sets of the following:

8 Deadlifts @ 225/155 lbs

8 Bar Facing Burpees

Rest 4-6 minutes between sets

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