“Wednesday 1.13.2020”

Vagabond of the Month for December: Marcos Soto

“When I first started in Vagabond, I was not confident that I was able to do the workout, but Jayson was always there to support me and direct me on how to do the exercises. I was not even sure I was going to be able to do half the workout then. Now I look forward every day to go into Vagabond and get the workout done.”

CLICK HERE FOR FULL BIO.

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RULES FOR MASK WEARING INSIDE GYM:

Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons! 

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Upcoming Events for VBWAY Community

Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for  a total of $80.

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Vagabond Open Gym Format New Schedule When Officially Open

Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!

PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3 Minutes of the following:
Foam Roll Hammies, Glutes, Low Back
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3 Sets of the following:

5 inch worms + 5 Goblet Squats + 10 Jumping Jacks + 5 Broad Jumps(GET READY) + 1 Minute HARD Pace Bike or Row

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Pull + Conditioning

A1. DB Single Arm Bench Press, 6 reps/each arm x 4 sets, rest 30 seconds.

*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position.*

*Last week we did 8 reps for bench press single arm*

A2. Inch Worm, 5 reps x 4 sets, rest 30 seconds.

A3. TRX Row, 10 reps x 4 sets, rest 30 seconds.

*Clients may perform Strict Weighted Pull Ups, 3 reps 4 sets and can cluster these 1.1.1* 

A4. DB Hammer Curls, 10 reps x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

5 Sets of Interval Sets of the following:

60 Seconds of Cal Row 

Rest 15 Seconds

60 Seconds of the following:

5 Goblet Squats(Heel Lift If Needed)

5 Shoulder Taps/each way or 15 Second FLR Hold

Rest 15 Seconds

60 Seconds of the following:

20 Jump Rope Singles

5 DB Floor Press

Rest 30 Seconds

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. 1 Barbell Push Press + 3 Barbell Push Jerk Complex x 4 sets, rest 15 seconds between sets.

*Go up in weight from last week complex of 2 + 2

A2. Head Nods, 15 reps x 4 sets, rest 60 seconds between sets.

B1. DB Single Arm Standing Press, 6 reps/each arm x 3 sets, rest 30 seconds.

*Last week we did 8 reps/each arm*

B2. Bird Dogs, 4 reps @ 5 second hold each rep at out position/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

5 Sets of Interval Sets of the following:

60 Seconds of Cal Assault Bike 

Rest 15 Seconds

60 Seconds of the following:

5 Push Press 

5 Overhead Squats or Front Squats

Rest 15 Seconds

60 Seconds of the following:

4 Split Stance Lunges/each way weighted with dumbbells each hand

4 DB Bench Press

Rest 30 Seconds

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