” Thursday 7.5.2018 + VBC Bring A Friend Day All Classes”

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

ALL REGULAR SCHEDULED CLASSES FOR THURSDAY, JULY 5TH, 2018!

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1. Vagabond Next Beginners Class on July 9th, 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 Annual Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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!

3. 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 Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Air Squats
Rest 10 Seconds
30 Seconds of Banded Good Mornings

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. KB Row, 6 reps/each arm x 3 sets, rest 45 seconds between sets.
A2. Double KB or DB Farmer’s Walk, 60 meters(to grass and back) x 3 sets, rest 45 seconds between sets.
A3. DB Powell Raises, 10 reps/each arm x 3 sets, rest 45 seconds between sets.
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B. Complete the following of:
8 Minutes of the following:
Run 200 meters
10 DB Thrusters @ moderate weight
Run 200 Meters
20 Second Plank Hold
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Rest 4 Minutes by Walking, Riding Bike, Row, no sitting, do something for 4 minutes leading into next 4 minutes, keep very light and moderate, and zone 1 pace.
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8 Minutes of the following:
Run 200 Meters
30 Second Plank Hold
Run 200 Meters
40 Jump Rope Singles

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. DB Seated Press on Bench, 8-10 reps x 3 sets, rest 45 seconds between sets.
A2. KB Double Arm Front Rack Carry, 60 meters(grass and back) x 3 sets, rest 45 seconds.
A3. Front Delt Raises, 10-12 reps x 3 sets, rest 90 seconds.
Dumbbells make sure are light/moderate, raise arms in front with dumbbells in each hand, only go to shoulder height, and keep core braced and engaged.
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B. Complete the following of:
8 Minutes of the following:
Row 200 meters
12 Russian KBS
Row 200 Meters
20 Double Unders(40 Single Unders)
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Rest 4 Minutes by Walking, Riding Bike, Row, no sitting, do something for 4 minutes leading into next 4 minutes, keep very light and moderate, and zone 1 pace.
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8 Minutes of the following:
Row 200 Meters
12 Pull-Ups or Jumping Pull-Ups(Reduce number of pull-ups if can do pull-ups but 12 being too high)
Row 200 Meters
20 Double Unders(40 Singles Unders)

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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