“Friday 10.5.2018”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

1. Vagabond Next Beginners Class on October 22nd, 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 Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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5. 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 Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Posterior Asst + Conditioning
A. Front Squat, 5 sets of 3 reps, moderate weight, rest 1-2 minutes between sets.
Go up in weight from last week, we did 5 sets of 3 reps, if you did not do it last week, then choose weight that is comfortable and do able, but can be challenging.
This is our last week, 3rd week, then we will move to next movement for 3 week cycle.
B1. KB Double Front Rack Stationary Hold, 30 seconds x 3 sets, rest 30 seconds.
B2. Half Kneeling DB Single Arm Press, 8 reps/each arm x 3 sets, rest 30 seconds.
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C. Complete the following of:
5 Sets of the following:
15 DB Push Press
125 Jump Rope Singles or 200 Meter Run
9 DB Front Squats
Rest 60 seconds between sets

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Goblet Squats @ 31×1, 12-15 reps x 3 sets, rest 60 seconds.
Your tempo will be 3 seconds down, 1 second hold in bottom, straight up, 1 second pause top.
A2. Strict Supinated Pull-Up Cluster Weighted, 3.2.1 x 3 sets, rest 60 seconds.
People can modify to Weighted Negative Pull-Ups, 3.2.1 or regular negative pull ups or Lat Pull-Downs, 12-15 reps x 3 sets.
A3. Half Kneeling Single Arm KB or DB Press, 8 reps/each arm x 3 sets, rest 60 seconds.
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B. Complete the following for time of:
21-18-15-12-9-6-3 of the following:
Cal Row
Hang Power Cleans @ 115/80, 95/65 lbs
Barbell Front Squats @ Above weight
No rest, testing workout, have fun, get it.

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + BB Conditioning
A. Clean of the following:
Every Minute on the Minute x 1 rep x 10 Minutes:
1-2 minutes: 70%
3-4 minutes: 75%
5-6 minutes: 80%
7-8 minutes: 85%
9-10 minutes: 90%
B1. Back Squat, 5 sets of 1 rep, 85%, rest 15 seconds.
B2. Single Leg Lateral Hops, 5 reps/each side x 5 sets, rest 90 seconds or more.
Skater Single Leg Hops as they are called as well.
C1. DB Double Arm Walking Lunges, 5 reps/each leg x 3 sets, rest 45 seconds.
C2. GHD Sit-Ups, 20 reps x 3 sets, rest 45 seconds.
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D. Gymnastics Conditioning of:
5 Sets of the following:
2-3 Muscle-Ups
20 Second Ring Dip Hold
3-5 Strict Weighted Pull-Ups
20 Second Handstand Hold
Rest 3 minutes between sets or when you feel ready
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E. Simple Conditioning Easy of the following:
30-20-10 of the following:
Cal Assault Bike
Heavy Wall Balls @30/20 lbs

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