“Thursday 5.30.2019 + Vagabond Bring a Friend Day All Day All Classes”

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

1. Vagabond Next Beginners Class on June 24th, 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.
+
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.

+

3. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

+

4. 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!

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 + Conditioning:

A. Lifestyle Phase

Upper Body Press Horizontal + Upper Body Push/Upper Body Pull + Conditioning

A. Traditional Deadlift, 5 Sets of 3 reps, rest 1-2 minutes between sets.

B1. Cable or Banded Pull-Thrus, 10-12 reps x 2 sets, rest 45 seconds.

B2. Deadbug Pressing Against Wall, 10 reps/each way x 2 sets, rest 45 seconds.

+

C. Conditioning of the following:

2 Sets of the following:

8 Minutes of the following @ High Effort of:

50 Single Unders(25 Double Unders)

8 No Push-Up Burpees

20 Meter DB or KB Farmer’s Walk

8 DB Front Squats

Rest 3 minutes between sets

+

B. Fitness Phase

Lower Body/Core/Lower Body/Core + Conditioning

A. Clean Deadlift, 5 sets of 3 reps, rest 1-2 minutes between sets.

Use 90-100% of your best clean, last time tested was May 22nd, 2019 for 1RM

B1. Ball Pressing Core, 10 reps @ 2 second hold x 2 sets, rest 30 seconds.

B2. Single Leg Walking Lunges Weighted, 6 reps/each leg x 2 sets, rest 30 seconds.

+

C. Conditioning of the following:

2 Sets of the following:

8 Minutes of the following @ High Effort of:

12 Russian KBS

8 Burpees

20 Meter DB or KB Farmer’s Walk

200 Meter Row

Rest 3 minutes between sets

Post Comments to Group Page.

Leave a Reply