“Thursday 6.6.2019 + Bring a Friend Day All Day”

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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


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
3-5 Minutes of the following:
3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
rest 10 seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + PC/Core + Conditioning

A. Traditional Deadlift, 8 Sets of 2 reps, rest 1-2 minutes between sets.

Use between 40-50% of your best 1RM for traditional deadlift, work on speed out of the bottom of the deadlift

B1. Cable or Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.

B2. Deadbug Variation, 8 reps/each way x 3 sets, rest 45 seconds.


C. Conditioning of the following:

5 Sets of the following for Quality, Over Time of the following:

10 No Push-Up Burpees-Front Lean Rest Hold Position

10/8 Cal Assault Bike

20 Second Plank Hold

200 Meter Run


B. Fitness Phase

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

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

A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 30 seconds.

A3. Barbell Pendalay Row, 6-8 reps x 3 sets, rest 30 seconds.

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


B. Conditioning of the following:

5 Sets of the following for Quality, Over Time of the following:

10 Pull-Ups or Ring Rows

12/10 Cal Row or 200 Meter Run

40 Meter KB Farmer’s Carry(Set-Up cones 20 meters apart in back parking lot)

12/10 Cal Row or 200 Meter Run

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