“Wednesday 6.9.2021”

Vagabond of the Month for May: Chad Buczek.


“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”


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!


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. Trap Bar Deadlift, 1 reps x 5 sets @ 85% of best 1rm, rest 15 seconds.

*1RM Data: 2/26/21 or 8/12/20 or 11/4/20

A2. Squat Jumps, 10 reps x 4 sets, rest 30 seconds.

*You will stay in stationary position, and perform 10 explosive squat jumps(go down only to above parallel for jump work)*

B1. Cable Pull Thrus, 12 reps x 3 sets, rest 30 seconds.

B2. DB or KB Standing Strict Press Alternating, 8 reps/each arm x 3 sets, rest 30 seconds.

*Last week we did 10 reps/each arm @ this position.*


B. Conditioning of the following:

8 Sets of the following:

7 Russian KBS

200 Meter Run(8 Cal Assault Bike)

7 Burpees

Run 200 Meters( 8 Cal Assault Bike)

7 Goblet Squats or Hang Squat Cleans @ 95/65 lbs

*Rest 60 seconds after completing 2 sets each time.*


B. Fitness Phase

Posterior Chain Run + Conditioning

A1. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.

*1RM DATA: 2/26/21 or 8/12/20 or 11/4/20*

A2. Standing Pallof Press, 8 reps/each way x 5 sets, rest 45 seconds.

B1. Half Kneeling DB or Kb Single Arm Press, 8 reps/each arm x 3 sets, rest 30 seconds.

*Last week we did 10 reps/each arm*

B2. Banded or Cable Double Leg Curls, 20 reps x 3 sets, rest 30 seconds.

B3. Single Arm Cable Row, 10 reps/each way x 3 sets, rest 30 seconds.


C. Conditioning of the following:

8 Sets of the following:

5 Strict Press @ 75/45 lbs

100 Meter Run(5 Cal Assault Bike)

5 Pull Ups or TRX Row

100 Meter Run( 5 Cal Assault Bike)

40 Second KB Farmer’s Hold

*Rest 60 seconds after completing 2 sets each time.*

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