Vagabond of the Month for August: Dave Martin
“The atmosphere is great. The vibe is always positive and encouraging. All my fellow Vagabonds are fun to be around and it makes me push myself to see how hard everyone works. And of course the coaches are great: Kevin, Andrew, Heather, Jason and Leroy. Each coach has a different style that gets you to challenge yourself in a different way.”
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1. Vagabond Next Beginners Class on September 10th, 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!
CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.
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3. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!
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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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 3 sets of 3 reps, rest 1 minute between sets.
Work to a heavy set of 3 reps for final set.
B1. DB Standing Press, 8-10 reps x 3 sets, rest 30 seconds.
B2. Banded Pull Aparts, 15 reps x 3 sets, rest 30 seconds.
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C. Complete the following of:
5 Sets of the following: Rest 90 seconds between sets
3 Minutes of the following:
12-15 Ball Slams
200 Meter Run
Remaining time complete max assault bike cals with remaining time, so if you do 12-15 ball slams + 200 meter run in 2 minutes, then you have 1 minute on the assault bike.
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Heavy DB Bench Press, 5 reps x 5 sets, rest 1 minute between sets.
B1. Standing KB or DB Strict Press, 8-10 reps x 3 sets, rest 30 seconds.
B2. Banded Pull Aparts, 15 reps x 3 sets, rest 30 seconds.
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C. Complete the following of:
5 Sets of the following: Rest 90 seconds between sets
3 Minutes of the following:
15 Barbell Thrusters @ 95/65, 75/45 lbs
200 Meter Run
Remaining time complete max cal row with remaining time, so if you do 15 thrusters + 200 meter run in 2 minutes, then you have 1 minute on the row.
C. Competition Phase
Lower Body Squat/Core or Jump + Oly + Single Leg/PC + Set Conditioning
A. 3 Position Cleans + Front Squat( 1 rep) Complex x 4 sets.
3 Position Clean is the following: High Hang Clean + Mid Thigh Clean + Ground Clean
B. Front Squat, 2 reps x 10 sets @ 60% of best 1rm front squat, rest 30 seconds between sets.
C. Pause Clean Pulls, 5 sets of 2 reps @ 100%, pause 2 seconds @ mid thigh, and then pull.
D1. DB Box Step-Ups, 5 reps/each leg x 3 sets, rest 45 seconds.
D2. Strict Ring Dips Cluster Weighted, 3.2.1 x 3 sets, rest 90 seconds.
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E. Complete the following of:
30 DB Snatches(15 each arm)
30 Wall Balls @ 30/20 lbs
Rest 1 minute
30 Cal Row
30 Lateral Burpees Over Rower
Rest 2 minutes
30 Hang Power Cleans @ 115/80 lbs
30 Cal Assault Bike
Rest 3 minutes
30 Burpee Box Jumps @ 24/20 inches
800 Meter Run
Done
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