” Saturday 7.6.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, July 6th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm


2. Sunday, July 7th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class

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3. Sunday, July 7th, 2019: 8:30 am Vagabond Week 6 Summer Circuit Training

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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.
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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:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.

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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!

Welcome Jenna + Jessica!

I. Phases Strength + Conditioning:

A. Lifestyle + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

30-35 Minutes of the following:

Run 400 Meters(500 Meter Row or 30 Cal Assault Bike)

30 Burpees

Run 200 Meters(250 Meter Row or 15 Cal Assault Bike

30 Wall Balls or Goblet Squats

Run 100 Meters as a team(150 Meter Row or 8 Cal Assault Bike)

30 Hang Power Snatch or Russian KBS

Split all movements into half for each person, except for the 100 meter run as a team

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B. Competition Phase

Vagabond Community Day

A. Warm-Up of the following: Building each week for 4 weeks.

Week 2 of Sled Pushes

12 Sets of 40 Meter Sled Pushes Unweighted(Just to the Grass and rest straight ahead), rest 60 plus seconds between sets.

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Rest as needed, 8-10 minutes plus

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B. Tabata of the following:

20 Seconds on/10 Seconds off of the following:

Toes to Bar

Rest 2 minutes

Wall Balls

You will do toes to bar first for 8 sets, then rest 2 minutes, then complete tabata wall balls.

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Rest as needed, 8-10 minute plus

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C. Complete the following of:

21-15-9 of the following:

Hang Power Snatch

Lateral Burpees

Cal Row

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D. 15 Minute Recovery Ride on Assault Bike

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