“Wednesday 10.14.2020”


You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.


Upcoming Events for VBWAY Community

1. Vagabond Annual Food Drive Virtually with Gift Cards Between November 9th- November 21st Collection Time

We’ll be collecting donations thru November 9th thru November 21st next month to directly benefit the Easton Food Pantry-
Money or grocery gift cards are what we will be collecting this year!


2. 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.


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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
2 Sets of the following:

5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Wednesday, October 14th, 2020:

Posterior Bending/Upper Body Pull + Conditioning

A. Trap Bar Deadlift, 4 reps x 5 sets @ 70%, rest 1 minute between sets.

*Trap Bar Deadlift Heavy 1RM: August 12th*

B1. Goblet Squat Pause, 3 reps @ 10 second pause x 4 sets, rest 30 seconds.

B2. Lat Pull Downs, 12 reps x 4 sets, rest 30 seconds.

 B3. Push-Up Cluster, 8.8.6 @ slow tempo down and 1 second pause @ top full protraction or Squat Rack Push-Ups Cluster, 8.8.6 x 3 sets, rest 30 seconds.

*If you did SQUAT RACK PUSH UPS LAST WEEK, this week move CLIP down another level*


C. Conditioning of the following:

6 Sets of the following:

Run 200 Meters

10 DB Thrusters

Run 100 Meters

10 DB Curls

30 Second FLR Hold

*Rest 2 Minutes every 2 sets*


B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. Barbell Push Press, 5 reps x 4 sets, rest 30 seconds.

*We will be going up in weight each week for next 6-8 weeks*

*Last week we did 6 reps, go up in weight slightly.*

A2. Banded Shoulder Stretch, 30 second hold/each side x 4 sets, rest 30 seconds.

A3. KB Rotational Row, 5 reps/each arm moderate x 4 sets, rest 30 seconds.

*Last week we did 6 reps*

A4. DB Hammer Curls, 15 reps x 4 sets, rest 30 seconds.



B. Conditioning of the following:

6 Sets of the following:

Run 200 Meters

8 Barbell Thrusters @ 75/45 lbs

Run 100 Meters

8 Pull Ups or TRX Row

Row 200 Meters

*Rest 2 Minutes every 2 sets*

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