Vagabond of the Month for November: James Baroud
“Best thing about Vagabond has been the people, coaching, and great workouts. I really look forward to coming every day, as I only wish I had found this gym years ago, but, here I am.”
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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 Floor Press, 4 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 65reps/each arm, go up in weight this week, 4 reps/each arm*
A2. Inch Worm, 5 reps x 4 sets, rest 30 seconds.
A3. DB Tate Press, 10-12 reps x 4 sets, rest 30 seconds.
A4. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
Start: 750 Meter Row or 30 Cal Assault Bike
Right into the following of:
12 Minutes of Work of the following:
20 Second FLR Hold or Plank Hold
15 Russian KBS
9 Jump Squats for Jump Work or Goblet Squats for Weightlifting Movement
6 DB Row/each arm
Right into the following of to finish workout:
750 Meter Row or 30 Cal Assault Bike
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Strict Press, 2 reps x 5 sets, rest 30 seconds.
*We will be going up in weight each week for next 6-8 weeks, last week was 2-3 reps*
B1. Barbell Row Pause Top Position 3 seconds, 5 reps x 3 sets, rest 30 seconds.
B2. DB Tate Press, 10-12 reps x 3 sets, rest 30 seconds.
B3. Bird Dogs, 5 reps @ 3 second hold each rep at out position/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
Start: 750 Meter Row or 30 Cal Assault Bike
Right into the following of:
12 Minutes of Work of the following:
30 Jump Rope Singles(20 Double Unders)
20 Russian KBS
10 Step Ups Weighted(5/each leg)
5 DB Push Press
Right into the following of to finish workout:
750 Meter Row or 30 Cal Assault Bike
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