1. Vagabond Next Beginners Class on July 23rd, 2018:
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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
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3. Vagabond Annual Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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 Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press Mod, 55% of best 1RM, 5 sets of 3 reps, rest 30 seconds between sets. Focus on Speed of Movement.
B1. DB Standing Strict Press Single Arm, 8 reps/each arm x 2 sets, rest 30 seconds.
8 reps on right arm, then switch, 8 reps on left arm.
B2. Banded Push-Downs, 15 reps x 2 sets, rest 45 seconds.
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C. Complete the following of:
400 Meter Run(400 meter row)
21 DB Thrusters
Rest 2 Minutes
400 Meter Run(400 meter row)
21 Box Jumps or Step-Ups
Rest 2 Minutes
400 Meter Run(400 meter row)
21 DB Thrusters
Rest 2 Minutes
400 Meter Run(400 meter row)
21 Box Jumps or Step-Ups
Done
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press Mod Weight, 3 sets of 5 reps, rest 1 minute between sets.
B1. Weighted Strict Pull-Up Cluster, 5.3.1 x 2 sets, rest 45 seconds.
People can modify to Banded Strict Pull-Ups for these clusters and/or Negative Pull-Ups, 4-5 reps x 2 sets
B2. DB EXT Rotation, 8 reps/each arm x 2 sets, rest 45 seconds.
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C. Complete the following of:
400 Meter Run
21 Thrusters @ 95/65, 75/55 lbs
Rest 2 Minutes
400 Meter Run
16 Hang Power Snatch @ 75/55, 65/45 lbs
Rest 2 Minutes
400 Meter Run
21 Thrusters @ 95/65, 75/55 lbs
Rest 2 Minutes
400 Meter Run
16 Hang Power Snatches @ 75/55, 65/45 lbs
Done
C. Competition Phase
Long Aerobic Conditioning-4th week of program
A. 10 Minutes @ 50% effort:
1 Minute assault bike
1 minute row
1 minute jump rope
1 minute plank hold
1 minute burpees
Perform this 2 times thru for a total of 10 minutes
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Walk 5 Minutes
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B. 10 Minutes @ Sustained Effort of the following:
200 Meter Run
5 Deadlift @ 155/105 lbs
5 lateral burpees
200 Meter Run
10 Step-Down Box Jumps
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Walk 5 Minutes
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10 Minutes @ Sustained Effort of:
8 Cal Assault Bike
8 Hang Power Snatch @ 75/45 lbs
8 Cal Assault Bike
8 Front Squats @ 75/45 lbs
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Walk 5 Minutes
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10 Minutes @ Sustained Effort of:
5 Thrusters @ 75/45 lbs
250 Meter Row
10 Sit-Ups
250 Meter Row
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