“Friday 8.10.2018 + Release of Vagabond Member Throwdown Workout 2”

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

1. Vagabond Next Beginners Class on August 13th, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!



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:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Posterior Asst + Conditioning
A1. KB CrossOver Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Sorensen Hold, 30-60 seconds x 3 sets, rest 45 seconds.
Client will choose how long will hold Sorensen Hold, between 30-60 seconds.
A3. KB or DB Side Bends, 12 reps/each way x 3 sets, rest 45 seconds.
B. Complete the following of:
27-21-15-9-6-3 of the following:
Cal Row
DB Thrusters @ Mod Weight
After every set completed, complete 75 Jump Rope Singles, if Jump Rope is an issue, then Run 100 Meters, after every set completed.

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Snatch Deadlift Pause @ Mid Thigh, 100% of best snatch, 3 sets of 3 reps, rest 45 seconds
We are building upon last week, we did snatch pull for the second pull, this week we do the snatch deadlift pause, you will pause 2 seconds @ mid thigh before finishing lift.
A2. Side Bridges, 15 seconds/each side x 3 sets, rest 45 seconds.
A3. KB or DB Side Bends, 8 reps/each side x 3 sets, rest 45 seconds.
B. Complete the following for time of:
4 Rounds for time of the following:
400 Meter Run(25/20 Cal Assault Bike Sub)
15 Pull-Ups or Jumping Pull-Ups
20 American Kettlebell Swings @ 53/35, 44/26 lbs
15 Abmat Sit-Ups
25 Air Squats-Full Depth, Chest Up

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Power Clean of the following:
65% x 3 reps, 75% x 3 reps, 80% x 3 reps, 85% x 1.1, rest as needed between sets,
B. Safety Squat Bar, 5 sets of 3 reps, moderate weight, rest 1 minute between sets.
C. Clean High Pull, 85%, 5 reps x 3 sets, rest as needed between sets.
D1. DB Floor Press, 8-10 reps x 3 sets, rest 60 seconds.
D2. KB Rotational Row, 6 reps/each arm x 3 sets, rest 60 seconds.
E1. Tricep Push-Downs, 10-12 reps x 3 sets, rest 60 seconds.
E2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 60 seconds.
F. 4 Sets of the following:
21 Wall Ball
15/10 Cal Assault Bike
12 DB Clean and Jerks @ mod weight
9 GHD Sit-Ups
6 Power Cleans @ 205/135 lbs
Rest 3-4 minutes between sets

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