“Thursday 7.11.2019 + Vagabond Bring A Friend Day All Day All Classes”

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

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.
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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Assault/Row
Rest 10 Seconds
5 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A1. Standing Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.

A2. DB Standing Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.

A3. Banded Pull Aparts, 25 reps x 3 sets, rest 45 seconds.

A4. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.


B. Conditioning of the following:

4 Rounds of the following for Quality Movement of:

Run 200 Meters

12 Ring or TRX Rows

Run 200 Meters

12 Ball Slams or Goblet Squats-Client Choice

30 Second Front Lean Rest Hold


B. Fitness Phase

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

A. Strict Weighted Pronated Pull-Ups, 5 sets of 2 reps, rest 1 minute between sets.

People can modify to the following: Strict Negative Weighted Pull-Ups, 5 sets of 3 reps, Strict Negative Unweighted Pull-Up Clusters, x 5 sets, or TRX or Ring Rows, 6-8 reps x 5 sets

B1. DB Floor Press, 8-10 reps x 2 sets, rest 45 seconds.

B2. DB Standing Hammer Curls, 8-10 reps x 2 sets, rest 45 seconds.


C. Conditioning of the following:

4 Rounds of the following for Quality Movement of:

Run 200 Meters

12 Hang Power Snatch @ 75/45 lbs

Run 200 Meters(12/8 Cal Assault Biek)

12 Step-Down Box Jumps

30 Second Front Lean Rest Hold

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