1. Vagabond Next Beginners Class on August 13th, 2018:
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. Vagabond Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
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3. Vagabond Annual Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A. Sumo Deadlift, 5 sets of 3 reps, rest 1-2 minutes between sets.
B1. KB Rotational Row, 8 reps/each arm x 2 sets, rest 30 seconds.
B2. Banded Pull Aparts, 25 reps x 2 sets, rest 30 seconds.
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C. Every Minute on the Minute x 18 Minutes of the following:
Minute 1:15-18 DB Hang Power Cleans
Minute 2: 45 Second Row Cal
Minute 3: 8 Ball Slams + 8 Goblet Squats w/ Ball Slam or KB
B. Fitness Phase
Lower Body/Core + Conditioning
A. Front Squats, 80%, 5 sets of 3 reps, rest 1-2 minutes between sets.
B1. Barbell Back Rack Walking Lunges, 10 reps/each leg x 2 sets, rest 30 seconds.
B2. Side Bridges, 30 seconds/each side x 2 sets, rest 30 seconds.
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C. Every Minute on the Minute x 18 Minutes of the following:
Minute 1: 6 Power Clean from Ground @ 135/95, 115/75 lbs + 6 Pull-Ups or Jumping Pull-Ups
Minute 2: 45 Second Assault Bike
Minute 3: 8-12 Burpee Box Jumps or Burpee Box Step-Ups
C. Competition Phase
Olympic Lift Press + Squat + PC/Upper Body + Single Leg/Upper Body + Cond.
A. Push Jerk Cluster, 75%, 1.1.1 x 3 sets, rest as needed.
Last week we did 65%, if you feel good, go for the extra 10% today, if not, stay at 65%.
B. High Bar Back Squat, 3 reps @ 80% x 5 sets, rest as needed.
C1. Weighted Back Extensions Drop Set Cluster, 5.5.5 x 3 sets, rest 45 seconds.
First 5 reps, start at one weight, drop weight, then do another weight for 5 more reps, and then do same for last 5 reps.
C2. Chest to Bar Pull-Ups Cluster, 10.8.6 x 3 sets, rest 90 seconds.
D1. Single Leg Walking Lunges, 5 reps/each leg x 3 sets, rest 45 seconds.
D2. Strict Ring Dip Cluster, 5.5.5 x 3 sets, rest 90 seconds..
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E. Lactate Burst Training:
6 Sets of the following:
5 Power Cleans Ground @ 135/95 lbs
30 Meter Prowler Push @ ¼ bodyweight loaded on sled
30 Meter Sprint Back
5 Front Squats @ weight above(You can squat clean first repetition)
Rest 4-5 minutes between sets
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