"Wednesday 5.8.2019"

1. Vagabond Next Beginners Class on June 3rd, 2019:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group 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 small group setting.

2. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

3. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

PC/Upper Body/Core + Conditioning

A1. Strict Supinated McGill Pull-Up Cluster, x 3 sets, rest 60 seconds.

When you perform these clusters, these are unweighted, make sure you pull up quick, and relax body before you grab pull up bar. We did last week with Supinated Pull-Ups

1. People can modify to Passive Pull-Up Hangs, 25 seconds, rest 15 seconds, 15 seconds, rest 10 seconds, just hang from pull up bar

2. People can also do Lat Pull-Downs, 12-15 reps x 3 sets.

A2. Banded Pull-Aparts, 20 reps x 3 sets, rest 60 seconds.

A3. DB Standing Hammer Curls, 10-12 reps @ 3010 x 3 sets, rest 60 seconds.


B. Conditioning Piece of the following:

6 Sets of the following:

30 Second DB Thrusters or Barbell Thrusters @ 75/45 lb

rest 15 seconds

60 Seconds of Cal Row

rest 15 seconds

30 Seconds Double Arm KB Farmer’s Hold

rest 30 seconds

Total Time: 18 Minutes


B. Fitness Phase

Upper Body Pull + Upper Body Push/Upper Body Pull + Conditioning

A. Power Clean Cluster, 80%, 1.1 x 4 sets, rest as needed between sets.

Last Time 1RM Tested: December 6th, 2018 or October 18, 2018

B1. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds

B2. Single Leg Glute Bridge, 10 reps/each leg x 3 sets, rest 30 seconds.


C. Conditioning Piece of the following:

6 Sets of the following:

30 Seconds of Barbell Hang Squat Cleans @ 95/65, 75/45 lbs

rest 15 seconds

60 Seconds of 20 Meter Shuttle Run(Row Cals Sub)

rest 15 seconds

30 Seconds Jump Rope-Single or Double Unders

rest 30 seconds

Total Time: 18 Minutes


C. Competition Phase

Snatch + Clean and Jerk + OHS + Pull + Press/Core + Conditioning

A. High Bar Back Squat, 70% x 3 reps, 80% x 3 reps, 85% x 2 reps, 70% x 3 reps, 80% x 3 reps, 85% x 2 reps, rest as 2 minutes or more between sets.

B. Barbell Single Leg RDL, 5 reps/each leg x 3 sets, rest as needed between sets.

C1. KB Farmers Walk, 45 seconds x 5 sets, rest 60 seconds.

C2. Strict Pronated McGill Pull-Up Cluster, x 5 sets, rest 90 seconds.


D1. Standing Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.

D2. Single Leg Box Step-Ups @ mod weight @ DB/each hand @ 20-25% of DB weight of bodyweight in each hand, 6 reps/each leg x 3 sets, rest 90 seconds.


D. 22 Minutes on the Clock of the following @ mod pace of:

10 Hang Power Cleans @ 115/80 lbs

200 Meter Run

3 Ring Muscle-Ups

10 Wall Balls

100 Meter Run

10 Overhead Squats @ 115/80 lbs

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