1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:
The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help
- Create a solid core
- Improve shoulder health and stability
- Build strength
In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!
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3. Vagabond Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
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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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bending + Upper Body Pull/PC + Conditioning
A. Traditional Deadlift off blocks, 5 sets of 3 reps, rest 1-2 minutes between sets.
You will use blocks, plates, to elevate the barbell, all will use, use 2 wooden plates or more on each side, you will be able to handle more weight with decrease ROM, but also work different positions at different heights.
B1. KB Rotational Row, 8 reps/each arm x 3 sets, rest 30 seconds
B2. Cable or Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
15 Minutes on the Clock @ Mod Pace of the following:
15 Russian KBS
12/10 Cal Row
9 DB Push Press
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. DB Single Arm Strict Press Alternating, 5 reps/each arm x 3 sets, rest 45 seconds.
We did 6 reps/each arm last week.
A2. DB Ext Rotation, 8 reps/each arm x 3 sets, rest 45 seconds
A3. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. AB Wheel Roll-Outs, 8-10 reps x 3 sets, rest 45 seconds.
People can sub in Knee Raises, 10-12 reps x 3 sets instead of Roll-Outs
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B. Conditioning of the following:
15 Minutes on the Clock @ Mod Pace of the following:
15/12 Cal Assault Bike
10 Russian KBS
5 Box Jumps Step-Down
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C. Competition Phase
Set Conditioning Pieces
A. Warm-Up of the following:
15 Sets of the following:
Assault Bike x 45 Seconds
Walk/Rest x 15 Seconds
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Row x 45 Seconds
Walk/Rest x 15 Seconds
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B. Strength + Accessory Work of the following:
A. Overhead Squat, 6 sets of 2 reps, rest as needed
Week 1 of OH Squats
B. Close Grip Bench Press, 85% x 6 sets of 2 reps, rest as needed between sets.
*Use 85% for all
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D. 12 Sets of the following:
8 Cal Assault Bike
8 OH Squats @ 95/65 lbs
25 Feet Handstand Walk
Rest 20 seconds between sets
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