“Friday 7.5.2019”

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!

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 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

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

Go up in weight from June 21st, we did 8 reps/each arm for single arm db bench press.

A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. Plank Holds, 25 seconds, rest 10 seconds, 25 seconds, rest 10 seconds, 15 second hard hold x 3 sets, rest 45 seconds.


B. Conditioning of the following:

8 Sets of the following:

15 Second Cal Assault Bike

6 DB Push Press or DB Floor Press(If you have limited shoulder mobility overhead, use this!)

15 Second Plank Hold

6 Goblet Squat

Rest 20 seconds between sets


B. Fitness Phase

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

A. Snatch Deadlift, 5 sets of 3 reps, rest 1-2 minutes between sets.

Use 90% of your best snatch, 1RM for Snatch April 10th

B1. Ring Rows, 8-10 reps x 2 sets, rest 30 seconds.

B2. Tall Kneeling DB Double Arm Press, 8-10 reps x 2 sets, rest 30 seconds.


C. Conditioning of the following:

8 Sets of the following:

6 Barbell Thrusters @ 95/65, 75/45 lbs

10/8 Cal Row

6 Box Jumps Step-Down

12 Second KB Farmer’s Hold

Rest 20 seconds between sets


C. Competition Phase

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

A. Safety Squat Bar, 8 sets x 3 reps @ moderate weight, rest 30 seconds between sets.

B. Rack Deadlift, 6 sets of 2 reps, rest as needed between sets.

Take this off the rack, set up on rack, and start below knee for pulling position.

C. Power Snatch, 85%, 1 rep x 5 sets, rest as needed between sets.

D. Clean and Jerk, 80%, 1 rep x 5 sets, rest as needed between sets.


E. Conditioning of the following:

Run or Row Conditioning of the following:

12 Sets of the following:

Run 100 Meters @ Mod Pace, rest 30 seconds between sets.


Rest 5 Minutes


5 Sets of the following:

40 Foot Handstand Walk

400 Meter Row

Rest 1:1 Interval


Rest 5 Minutes


12 Sets of the following:

Assault Bike @ 10/8 Calories, rest 30-45 seconds between sets

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