1. Vagabond Next Beginners Class on June 24th, 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.
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2. 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:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
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3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 20th! We’ll have food, yard games, swimming, 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- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A2. DB Laying Bench Tricep Extensions, 8-10 reps x 3 sets, rest 45 seconds.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.
A4. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
3 Sets of the following:
6 Minutes on the Clock of the following:
Run 100 meters
8 Goblet Squats or Wall Balls
20 Second Plank Hold
8 Ball Slams
Rest 2 Minutes between sets, you can go on bike or row during 2 minute rest for active recovery
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B. Fitness Phase
Lower Body + Single Leg/Core + Conditioning
A. Back Squat to Parallel Box Wider Stance, 5 sets of 3 reps
Last Time Tested 1RM: 12/3/18 or 10/17/18
Week 3 of Box Squat-Go up in weight from last week from June 19th
B1. Single Leg Reverse Lunge In Place Weighted, 8 reps/each leg x 2 sets, rest 30 seconds.
B2. Tall Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following:
6 Minutes on the Clock of the following:
8 Cal Row
8 Wall Balls
8 No Push-Up Burpees
15 Second Plank Hold
Rest 2 Minutes between sets, you can go on bike or row during 2 minute rest for active recovery
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C. Competition Phase
Squat High Bar + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.
A. Low Bar Back Squat, 6 sets of 1 rep @ 85-90% of your best 1RM, rest as need between sets.
This is up between 5-10% from last week.
B. Strict Pronated McGill Pull-Up Cluster, 1 set of 25 reps, rest 10-15 seconds between each rep, explode up on each pull up.
C1. Single Leg Walking Lunges, 5 reps/each leg x 3 sets, rest 60 seconds.
C2. Tall Kneeling Chop, 8 reps/each way x 3 sets, rest 60 seconds.
D. Strict Weighted Bar Dip Cluster, 3.2.1 x 3 sets, rest as needed between sets.
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E. Complete the following of:
5 Rounds for time of the following:
Row 500 Meters
12 Bodyweight Deadlift
9 Tall Box Jumps
Rest 60 seconds between sets
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