“Thursday 10.4.2018 + Vagabond Bring a Friend Day”

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

1. Vagabond Next Beginners Class on October 22nd, 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.

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2. Vagabond Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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5. 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:
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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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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
Upper Body Pull/Pull Assistance/Core
A1. Single Arm KB Rotational Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A2. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.
A3. Ball Pressing Core, 10 reps @ 3 second hold x 3 sets, rest 45 seconds.
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B. Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 20 Russian KBS
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Rest 2 Minutes
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AMRAP 8 Minutes of the following:
10 DB Hang Power Cleans or Barbell Hang Power Cleans @ 95/65, 75/45 lbs
10 Walking Lunge Steps(5/each side)
5 Cal Assault Bike

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Single Arm KB Row, 5 reps/each arm heavy x 3 sets, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 10 reps/each arm x 3 sets, rest 45 seconds.
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B. Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 50 Double Unders or 100 Single Unders
Minute 2: 20 Russian KBS Heavy or 20 Ball Slams -Vagabond Choice
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Rest 2 Minutes
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AMRAP 8 Minutes of the following:
8 Ground Power Snatch @ 75/55 lbs
20 Second Heavy Farmer’s Stationary Hold
100 Meter Run

C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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