1. Vagabond Next Beginners Class on June 24th, 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. 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.
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3. Vagabond Annual Summer Party on Saturday, July 20th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 20th! We’ll have food, yard games, swimming, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different If You May!
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3-5 Minutes of the following:
20 Second Assault/Row
10 reps/each way Monster Band Walk
20 Second Plank Hold
10 reps/each way banded clam shells
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Vertical/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 5 sets of 3 reps, rest 1 minute between sets.
June 4th, we did 5 sets of 3 reps
B1. Half Kneeling Single Arm KB Press, 10-12 reps/each arm x 2 sets, rest 30 seconds.
B2. Standing Single Arm Cable Row, 10-12 reps/each arm x 2 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following @ Mod Effort of:
15 Ball Slams
15 Cal Row
15 DB Floor Press
45 Second Front Lean Rest Hold
Rest 45 seconds between sets
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B. Fitness Phase
Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 5 Sets of 3 reps, rest as needed between sets.
Last Time tested was on March 13thfor 1RM
Week 3 of Push Press
Go up in weight each set, but keep moderate and all 3 reps should be done complete for each set, no missed, will go up next 4-6 weeks with Push Press.
B1. KB Rotational Row, 10-12 reps/each arm x 2 sets, rest 30 seconds.
B2. DB Tricep Extensions on Bench, 10-12 reps x 2 sets, rest 30 seconds.
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C. Conditioning of the following:
4 Sets of the following @ Mod Effort of:
15 Wall Balls
200 Meter Run(10-12/8-10 Cal Assault Bike)
15 Cal Row
200 Meter Run(10-12/8-10 Cal Assault Bike)
No rest between sets, just keep moving.
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C. Competition Phase
Conditioning Sets Competition Setting-Deload Day
A. Power Snatch, 2 sets of 1.1 @ 80%, 2 sets of 1.1 @ 85% of best Snatch, rest 1 minute between sets.
B. Clean and Jerk, same as Snatch above for %
C. Strict Press, 5 sets of 3 reps, rest as need between sets.
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D. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 5 Heavy Push Jerks Touch N Go-Athlete Chooses Weight
Minute 2: 50 Double Unders
Minute 3: 5 Deadlifts @ 255/175 lbs
Minute 4: 200 Meter Run
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