“Wednesday 4.7.2021”

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 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:

Upper Body Push/Upper Body Pull + Conditioning

A1. Barbell Strict Press, 1 reps x 5 sets, rest 30 seconds.

*Last week we did 2 reps, build to a heavy single for the barbell strict press.

A2. Lat Pull Downs, 12 reps x 3 sets, rest 30 seconds.

A3. Barbell RDL, 8 reps x 3 sets, rest 30 seconds.

*People can use HIP THRUST glute machine, 15 reps x 3 sets.*

A4. Banded Push Downs, 20 reps x 3 sets, rest 30 seconds.


B. Conditioning of the following:

20 Minutes on the Clock of the following:

5 TRX Row or Pull Ups

20 Cal Row or 400 Meter Run

10 DB Thrusters

20 Second Plank Hold or Plank Walk Outs


B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A. Barbell Complex Press: Push Press x 2 reps + Push Jerk x 2 reps x 4 sets, rest as needed.

Push Jerk: February 10th

Push Press: November 11th

Strict Press: December 30th

B1. DB or KB Standing Single Arm Alternate Press, 8 reps/each arm x 3 sets, rest 30 seconds.

*Last week we did 10 reps*

B2. Deadbug Pressing Against Wall, 10 reps/each way x 3 sets, rest 30 seconds.

*Do not brace too hard, nice and light, and keep spine neutral on floor, not pressing against wall, off wall.*


C. Conditioning of the following:

20 Minutes on the Clock of the following:

20 Cal Assault Bike(Women @ 16 cals)

15 Thrusters

16 Cal Assault Bike(Women @ 12 cals)

9 Ball Slams

12 Cal Assault Bike(Women @ 8 cals)

6 Box Jumps Step Down or Step-Ups @ 6/each leg) unweighted

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