Vagabond of the Month for March: Alyssa Alteiri
Best thing about Vagabond: “The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts.”
+
Vagabond Annual Summer Party on Saturday, July 24th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
+
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
+
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:
Upper Body Push/Upper Body Pull + Conditioning
A1. Barbell Push Press, 5 reps x 4 sets, rest 30 seconds.
*Strict Press 1RM: April 7th, 2021*
*Last week we did 6 reps for Push Press*
A2. DB Row, 8 reps/each arm x 4 sets, rest 30 seconds.
A3. Banded Glute Bridges on Hip Thruster Pad or Banded Hip Thrusters, 20 reps x 4 sets, rest 30 seconds.
A4. DB Hammer Curls, 10 reps x 4 sets, rest 30 seconds.
+
B. Conditioning of the following:
10 Sets of the following:
5 DB Strict Press
100 Meter Run(5 Cal Assault Bike)
5 Burpees
Run 100 Meters(5 Cal Assault Bike)
5 Goblet Squats
*Rest 3-4 minutes after 5 sets completed, and then finish 5 more sets.*
+
B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 6 reps x 4 sets, rest as needed between sets.
*April 14th, we did 8 reps x 4 sets*
Push Jerk: February 10th
Push Press: November 11th
Strict Press: December 30th
B1. DB or KB Half Kneeling Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 6 reps*
B2. Half Kneeling Cable Chop, 10 reps/each way x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
10 Sets of the following:
5 Barbell Push Press
6 Cal Assault Bike(100 Meter Run)
5 Pull Ups or TRX Row
6 Cal Assault Bike(100 Meter Run)
5 DB Row/each arm
20 Second FLR Hold or Shoulder Taps or Ring Holds
*Rest 3-4 minutes after 5 sets completed each time, and then finish 5 more sets.*
Post Comments to Group Page.