“Friday 8.3.2018 + Workout 1 for the Vagabond Member Throwdown Released”

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:
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
Lower Body/Posterior Asst + Conditioning
A1. DB Box Stationary Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
Leave foot on box, so if your stepping with right foot, leave right foot on box whole time during the 6 reps, and same when you switch to left leg.
A2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
A3. Plank Holds, 45 seconds, rest 5 seconds, 45 seconds x 3 sets, rest 45 seconds.
This was built on from last week, we did 35 seconds clusters.
Make sure you are inhaling thru nose and belly breathing, and exhaling thru nose and mouth.
B. Complete the following of:
21-15-9-6-3 of the following:
100-80-60-40-20 of the following:
Jump Rope Singles
21-18-12-9-3 of the following:
Cal Assault Bike
So you will complete by doing 21 burpees, 100 jump ropes, 21 cal assault bike, then 15, then 80, then 18, and continue this fashion until you reach 3, 20, and 3.

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Snatch Pull, 100% of best snatch, 5 sets of 3 reps, rest 1 minute between sets.
We are building upon last week, we did snatch deadlift for the first pull, this week we do the snatch pull, which is the second pull in lifting.
A2. Leg Lifts, 10-12 reps x 5 sets, rest 1 minute between sets. Go @ slow tempo down.
Leg Lifts will be performed with hands slightly under butt, and start with legs up in the air, and keep straight, and lower to ground as low as you can go, without compromising neutral spine on the ground, everyone will go different depths.
B. Complete the following for time of:
25-20-15-10-5 of the following:
Box Jumps
Russian KBS
50-40-30-20-10 of the following:
Cal Row
You will start off with 25 box jumps, 25 kbs, 50 cal row, then 20, 20, 40, and etc, until completed.

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Push Jerk Cluster, 80%, 1.1.1 x 3 sets, rest as needed between sets.
B. Front Squat, 8 sets of 2 reps, 50-60%, rest 1-2 minutes between sets.
C. Clean Deadlift, 100%, 3 reps x 5 sets, rest as needed between sets.
D1.Tall Kneeling Single Arm KB Press, 8 reps/each arm x 3 sets, rest 45 seconds.
D2. Strict Ring Pull-Ups, 6-10 reps @ 2 second lowering phase x 3 sets, rest 90 seconds.
E1. Banded Face Pulls,, 20 reps x 3 sets, rest 45 seconds.
E2. DB External Rotations, 10 reps/each arm x 3 sets, rest 45 seconds.
F. Every 3 Minutes for 18 Minutes complete the following of:
400 Meter Run
12 Chest to Bar Pull-Ups
So if you finish in 2 minutes and 30 seconds, then you rest 30 seconds before you start again.
Should complete 6 sets total, if this is too hard, then complete 6 sets of the above, and rest 1 minute to 90 seconds between each set.

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