1. Vagabond Next Beginners Class on October 1st, 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 Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!
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5. 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.
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Winners of the 2018 Vagabond Throwdown:
1. Scaled Woman: Meg O’Brien
2. RX Woman: Katie Morgis
3. Scaled Men: Kevin Gilroy
4. RX Men: Lucas Murphy
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Barbell Press, 1-2 reps x 5 sets, rest 1-2 minutes between sets.
Use heavy weight, but a weight you can know you can do for 1-2 reps for 5 sets.
B1. DB Ext Rotations, 8 reps/each side x 3 sets, rest 45 seconds.
B2. DB Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds.
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C. Complete the following of:
5 Sets of the following:
2 Minutes of the following:
12 Wall Balls or Goblet Squats
12 DB Push Press or Barbell Push Press @ 74.45 lbs
Remaining time complete AMRAP Cal Row, so if you have one minute remaining after wall balls and db push press, then you have 1 minute on row for cals. Score Total Cals.
Rest 2 minutes between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 5 sets of 3 reps, rest 1-2 minutes between sets.
Look at September 11th, we did 5 sets of 3 reps on this date.
B1. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
B2. DB Tricep Extensions on Ground, 10-12 reps x 3 sets, rest 45 seconds.
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C. Complete the following of:
5 Sets of the following:
2 Minutes of the following:
10 Box Jumps
10 Shoulder to Overhead @ 115/75, 95/65 lbs
Remaining time AMRAP Cal Assault Bike or 10 Meter Shuttle Run, so if you have one minute remaining after box jumps and push press, then you have 1 minute on bike or shuttle run. Score Total Cals.
Rest 2 minutes between sets
C. Competition Phase
Upper Body Press Oly + Upper Body Push/Upper Body Pull/Curl Variation + Gymnastics Based Conditioning
A. Push Press Cluster, 75%, 1.1.1 x 5 sets, rest as needed between sets.
B1. DB Floor Press Single Arm, 8 reps/each arm x 3 sets, rest 1 minute.
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
B3. DB Zotman Curls, 10-12 reps x 3 sets, rest 1 minute.
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C. Gymnastics Based Conditioning:
5 Sets of the following:
Run 400 Meters
15 Chest to Bar Pull-Ups
Rest 90 seconds between sets
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D. Barbell Based Conditioning:
15 Clean and Jerks @ 135/95 lbs
rest 2 minutes
12 Clean and Jerks @ 155/105 lbs
rest 2 minutes
9 Clean and Jerks @ 185/125 lbs
rest 2 minutes
6 Clean and Jerks @ 205/135 lbs
rest 2 minutes
3 Clean and Jerks @ 225/155 lbs
Done!
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