“Thursday 6.12.2019 + 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.
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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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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3 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
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A1. Half Kneeling Single Arm KB Press, 8 reps/each arm x 4 sets, rest 45 seconds.

A2. DB Zotman Curls, 10 reps x 4 sets, rest 45 seconds.

A3. Deadbug Pressing Against Wall, 8 reps/each way x 4 sets, rest 45 seconds.

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B. Conditioning of the following:

20 Minutes of the following @ Sustained Pace of:

10/8 Cal Assault Bike

20 Jump Rope Singles

10 Russian KBS

20 Second Plank Hold

40 Meter KB Farmer’s Walk

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B. Fitness Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Standing Single Arm Cable Pull Thru, 10 reps/each arm x 3 sets, rest 30 seconds.

A2. DB Ext Rotations, 8 reps/each arm x 3 sets, rest 30 seconds.

A3. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds.

A4. DB Zotman Curls, 8-10 reps @ 3010 x 3 sets, rest 60 seconds.

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B. Conditioning of the following:

20 Minutes of the following @ Sustained Pace of:

10 DB Push Press

15 Cal Row

20 Second Front Lean Rest Hold

30 Double Unders(50 Single Unders)

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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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