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.
+
2. Vagabond Kettlebell Speciality Class on Sunday, March 22nd @ 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!
+
3. Vagabond Easter Egg Hunt on Saturday, April 4th @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 4th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
+
5 Minutes Total of the following:
40 Seconds of Airdyne/Row
30 Seconds of KBS
20 Reps of Banded Monster Walks(10/each side)
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bending + Upper Body Pull/PC + Conditioning
A. Traditional Deadlift off blocks, 5 sets of 1 rep, rest 1-2 minutes between sets.
We did 6 sets of 2 reps on February 19th for Traditional Deadlift
You will use blocks, plates, to elevate the barbell, all will use, use 2-3 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. DB Lat Pull-Overs, 10-12 reps x 2 sets, rest 60 seconds
B2. Banded or Cable Leg Curls, 20 reps x 2 sets, rest 60 seconds.
+
C. Conditioning of the following:
20 Minutes of Work @ Consistent, Sustainable Pace of
20 Meter KB Double Arm Farmer’s Walk(Up and Back in Gym)
15 Cal Row
20 Second Plank Hold
15 Goblet Squats(Heel Lift If Needed)
20 Jump Rope Singles
+
B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. DB Single Arm Bench Press Alternating, 6 reps/each arm x 3 sets, rest 45 seconds.
Last week we did 8 reps/each arm
A2. DB Ext Rotation, 8 reps/each arm x 3 sets, rest 45 seconds
A3. KB Rotational Row, 10 reps/each arm x 3 sets, rest 45 seconds.
A4. Double Arm Farmer’s Walk, 50 meters x 3 sets, rest 45 seconds.
One length of the gym is 10 meters
+
B. Conditioning of the following:
20 Minutes of Work @ Consistent, Sustainable Pace of:
8 Barbell Push Press @ weight chosen by client
15/12 Cal Assault Bike
8 Front Squats @ above weight
20 Second KB Farmer’s Hold
+
C. Competition Phase
Set Conditioning Pieces
A. Warm-Up of the following:
10 Sets of the following:
Assault Bike x 45 Seconds
Walk/Rest x 15 Seconds
Row Cal x 45 Seconds
Walk/Rest x 15 seconds
20 Minutes Total Active, Easy Warm-up
+
B. Strength + Accessory Work of the following:
A. Overhead Squat, 10 sets of 2 reps @ 50%, rest as needed
Week 4 of OH Squats
C. Close Grip Bench Press Board Bench, 5 sets of 3 reps, rest as needed between sets.
Use Bench Boards + Use 3 inch thick Board
+
D. 3 Sets of the following:
8 Minutes of Work:
10 Russian KBS
10 Cal Assault Bike
5 Chest to Bar Pull-Ups
10 Wall Balls
10 Push-Ups
Rest 2-3 minutes between sets
Post Comments to Group Page.