“Friday 6.8.2018”

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

1. Vagabond Next Beginners Class on June 25th or July 9th, 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.

2. 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!

3. 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:

Ordering instructions and FAQs can be found here:

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
90 Degree Quad Stretch or Focus on Hip Opening-Coach Choice
2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body + Conditioning
A1. DB Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds between sets.
A2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds between sets.
B. Complete the following of:
4 Sets of the following @ tough pace of:
4 Minutes of the following:
10 Ball Slams
100 Meter Run(125 Meter Row)
10 Walking Lunges(5each leg)
100 Meter Run(125 Meter Row)
Rest 90 seconds between sets

B. Fitness Phase
Lower Body/Core + Conditioning
A. Power Clean of the following:
Every Minute on the Minute x 10 Minutes of the following:
3 reps @ 70-75% of your best 1rm, you can drop each repetition for strength + power development.
B. Complete the following of:
4 Sets of the following @ tough pace of:
4 Minutes of the following:
5 Power Cleans from the ground @ 135/95, 115/75 lbs(Drop each repetition)
100 Meter Run(125 Meter Row)
10 Step-Down Box Jumps
100 Meter Run(125 Meter Row)
Rest 90 seconds between sets

C. Competition Phase
Posterior Bend/Core + Oly Press + Posterior Chain/Upper Body Pull/Upper Body Pull + Conditioning
A1. Traditional Deadlift, 80%, 5 sets of 3 reps, rest 15 seconds.
A2. Tall Box Jumps, 5 reps x 5 sets, rest 90 seconds.
B. Strict Press, 65%, 3 reps x 5 sets, rest as needed between sets.
C1. Reverse Hyper, 20 reps @ lightweight x 3 sets, rest 1 minute.
C2. DB Floor Press, 4-6 reps heavy x 3 sets, rest 1 minute.
Go up in weight from May 25th, we did 6-8 reps
D1. Strict Pull-Up Cluster, 6.4.2 x 4 sets, rest 60 seconds.
D2. Hip Thrust, 6-8 reps x 4 sets, rest 90 seconds.
E. Gymnastics Based Work of the following:
10 Sets of the following @ Mod Effort of:
200 Meter Run
2-3 Muscle-Ups
40 Double Unders
Keep @ mod pace, focus is fatigued based muscle ups, go for 2-3 reps on every set.

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