“Friday 7.6.2018”

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

1. Vagabond Next Beginners Class on 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 russian kbs

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body + Conditioning
A. Sumo Deadlift, 3 reps x 5 sets, rest 1-2 minutes between sets.
B1. Banded Leg Curls, 15 reps x 3 sets, rest 20 seconds between sets.
B2. Plank Holds, 35 seconds, rest 5 seconds, 35 seconds x 3 sets, rest 45 seconds between sets.
C. Complete the following of:
“Running on Water”
3 Rounds for time of the following:
Row 250 Meters
Run 200 Meters(Sub 15/10 Cal Assault Bike if you cannot run at all)
Row 250 Meters
Run 200 Meters(Sub 15/10 Cal Assault Bike if you cannot run at all)

B. Fitness Phase
Lower Body/Core + Conditioning
A. Traditional Deadlift, 2 reps x 8 sets @ 50%, rest 30 seconds between sets.
Focus on speed of movement out of bottom.
B1. Weighted Plank Holds, 25 seconds, rest 5 seconds, 25 seconds x 3 sets, rest 20 seconds.
B2. Banded Leg Curls, 15 reps x 3 sets, rest 45 seconds.
C. Complete the following for time of:
21-15-9 of the following:
DB Thrusters @ weight chosen by client
Step-Down Box Jumps or Step-Ups
After set completed, run 400 meters, so after 21, run 400 meters, after 15, run 400 meters, after 9, run 400 meters, this is meant to be a quick workout.

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 90%, 1 rep x 5 sets, rest as needed between sets.
B. Every Minute on the Minute x 8 Minutes of Snatch:
3 reps @ 70% of best 1rm snatch + 3 reps overhead squat
C1. DB Floor Press, 8-10 reps x 3 sets, rest 1 minute.
C2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
C3. Ring Rows, 6-8 reps @ 3 second pause top x 3 sets, rest 1 minute.
D. Complete the following of:
8 Sets @ Moderate Effort of:
45 Second Assault Bike
rest 15 seconds
50 Reps Double Unders
rest 15 seconds
45 Second Step-Down Box Jumps
rest 15 seconds
8-10 Unbroken Toes to Bar
rest 30 seconds walk/recovery

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