“Friday 7.12.2019”

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

1. Vagabond Next Beginners Class on July 15th, 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.
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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


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!

Beginner Group or One on One Sessions to Start Your Journey at Vagabond, CONTACT US TODAY!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up
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


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A1. Single Arm DB Floor Press, 6 reps/each arm x 3 sets, rest 45 seconds.

Go up in weight from June 28th, we did 8 reps/each arm for single arm db floor press.

A2. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. Bird Dogs, 5 reps @ 5 second hold out/each way x 3 sets, rest 45 seconds.

A4. DB Tricep Extensions, 10 reps x 3 sets, rest 45 seconds.


B. Conditioning of the following:

Complete the following of:

400 Meter Row

21 DB Thrusters

Rest 1 Minute

300 Meter Row

21 Burpees

Rest 2 Minutes

2 Rounds of the following:

200 Meter Row

400 Meter Run(25/20 Cal Assault Bike)



B. Fitness Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A. Clean Deadlift, 6 sets of 2 reps, rest 1-2 minutes between sets.

Use 100% of your best clean, 1RM for Clean May 22nd

B1. Standing Cable Row, 10 reps/each way x 2 sets, rest 45 seconds.

B2. Half Kneeling KB or DB Single Arm Press, 10-12 reps/each way x 2 sets, rest 45 seconds.


C. Conditioning of the following:

Complete the following of:

25/20 Cal Assault Bike(400 Meter Run)

21 Russian KBS 

Rest 1 Minute

20/15 Cal Assault Bike(300 Meter Run)

21 Burpees

Rest 2 Minute

2 Rounds of the following:

15/10 Cal Assault Bike

400 Meter Run



C. Competition Phase

Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning

A. Parallel Box Squat, 10 sets of 2 reps speed(50% of 1rm), rest as needed between sets.

B. Traditional Deadlift off 2 inch blocks, 5 sets of 2 reps, rest as needed between sets.

C. Snatch Balance, 5 sets of 2 reps, rest as needed between sets.

D. Clean and Jerk, 85%, 1 rep x 5 sets, rest as needed between sets.


E. Conditioning of the following:

Every 4 Minutes for 20 Minutes of the following:

Run 400 Meters

3-5 Ring Muscle-Ups

Rest remaining time

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