1. Vagabond Next Beginners Class on August 5th, 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 led warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 indian push ups(focus on t-spine opening)
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bending + PC/Core + Conditioning
A. Sumo Deadlift, 5 sets of 3 reps, rest 60 seconds between sets.
Use Plates to decreased range of motion to help those who cannot get into proper setup, if needed.
B1. DB Box Step-Ups, 6 reps/each way x 2 sets, rest 30 seconds.
B2. Double Arm Farmer’s Carry, 60 meters(straight ahead to grass and back) x 2 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following:
2 Minute Assault Bike @ Moderate Pace-Find Sustainable Pace for all 5 sets-Shoot for Same Cals each Round
45 Second Plank Hold
30 Seconds Russian KBS
Rest 1 Minute between Sets
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B. Fitness Phase
Lower Body + Single Leg/Core + Conditioning
A. Front Squat, 5 sets of 3 reps, rest as needed between sets.
Last Time Tested 1RM: 1/21/19
Week 2 of Front Squat
B1. Single Leg Weighted Box Step-Up Single Arm Opposite Hand Opposite Stepping, 8 reps/each way x 2 sets, rest 30 seconds.
B2. Standing Pallof Press, 10 reps/each way x 2 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following;
2 Minute Cal Row @ Moderate Pace-Find Sustainable Pace for all 5 Sets
45 Second KB Farmer’s Hold
30 Second Box Jumps Step-Down
Rest 1 minute between sets
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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, 65% of your best 1RM, rest 1 minute between sets.
B. Handstand Push-Up Complex of the following:
3 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups + 3 Shoulder Taps/each side x 5 sets, rest as needed between sets.
C1. Single Leg Contralateral Box Step-Ups, 5 reps/each leg x 4 sets, rest 60 seconds.
Have KB in front rack position in one arm, and step up with opposite leg, and keep feet on box.
C2. Standing Pallof Press, 5 reps/each way x 4 sets, rest 60 seconds.
C3. DB Floor Heavy Press, 5 reps x 4 sets, rest 60 seconds.
C4. Bird Dogs, 5 reps @ 5 second hold x 4 sets, rest 60 seconds.
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D. Complete the following of:
10 Sets of the following:
Row 150 Meters Hard Hard Pace, rest 2 plus minutes between sets.
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