“Thursday 9.6.2018 + BRING A FRIEND DAY ALL DAY ALL CLASSES”

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

1. Vagabond Next Beginners Class on September 10th, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.

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3. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!

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4. 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. Single Arm Standing Cable or Banded Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Single Arm DB Floor Press, 8 reps/each arm x 3 sets, rest 90 seconds.
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B. Complete the following of:
Tabata Assault Bike(20 seconds on/10 seconds off x 8 sets)
Rest 1 Minute
Tabata DB Thrusters(20 seconds on/10 seconds off x 8 sets)
Rest 1 Minute
Tabata Weighted Box Step-Ups with Goblet Hold( seconds on/10 seconds off x 8 sets)
Box height for all should be between 12-20 inches, no higher.
Rest 1 Minute
Tabate Assault Bike(20 seconds on/10 seconds off x 8 sets)
Done!

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds.
A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Single Arm KB Row, 5 reps/each arm x 3 sets, rest 90 seconds.
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B. Conditioning of the following:
Complete the following of:
Tabata Cal Row(20 seconds on/10 seconds off x 8 sets)
Rest 1 Minute
Tabata Sit-Ups(20 seconds on/10 seconds off x 8 sets)
Rest 1 Minute
Tabata Hang Power Snatch @ 75/45 lbs( seconds on/10 seconds off x 8 sets)
Rest 1 Minute
Tabate Cal Row(20 seconds on/10 seconds off x 8 sets)
Done!

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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