“Tuesday 10.9.2018”

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

1. Vagabond Next Beginners Class on October 22nd, 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 Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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5. 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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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend+ Lower Body/Core + Conditioning
A. Front Squat, 8-10 reps x 3 sets, rest as needed between sets.
B1. DB Double Arm Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
Leave foot on box for every rep, then switch after 6 reps to other foot, and leave on box whole time.
B2. Front Lean Rest Hold, 45 seconds, rest 5 seconds, 20 seconds x 3 sets, rest 30 seconds.
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C. Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 45 Second Assault Bike
Minute 2: 15 Wall Balls or Goblet Squats or Jumping Pull-Ups-Client Choice
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Rest 2 Minutes
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AMRAP 10 Minutes of the following:
50 Jump Rope Singles
8 DB Front Squats
25 Jump Rope Singles
12 Box Step-Ups(6/each leg)

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Jerk from the Rack, 5 sets of 2 reps, rest as needed between sets.
B1. DB Tall Kneeling Press, 10-12 reps x 3 sets, rest 45 seconds.
B2. Plank Hold Weighted, 25 seconds, rest 5 seconds, 25 seconds x 3 sets, rest 45 seconds.
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C. Every Minute on the Minute x 8 Minutes of the following:
Minute 1: 45 Second Cal Row
Minute 2: 15-18 Wall Balls or Pull-Ups or Jumping Pull-Ups-Client Choice
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Rest 2 Minutes
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AMRAP 10 Minutes of the following:
Run 100 Meters
8 Hang Power Snatch @ 75/55 lbs
Run 100 Meters
8 Box Jumps Step-Down

C. Competition Phase
Conditioning
A. Push Press of the following:
Heavy Single for the day, 12 minute time limit, take your time and build slowly.
B1. Strict Handstand Push-Ups AMRAP 25 seconds x 3 sets, rest 1 minute.
B2. Single Leg Banded Curls, 15 reps/each side x 3 sets, rest 1 minute.
B3. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
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C. Gymnastics Based Conditioning:
EMOTM X 12 Minutes of the following:
Minute 1: 12 Chest to Bar Pull-Ups
Minute 2: 15 GHD Sit-U[s
Minute 3: 45 Second Cal Assault Bike
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D. Barbell Based Conditioning:
4 Sets @ High Effort of the following:
15 Deadlifts @ 185/135 lbs
20/15 Cal Row
Rest 3-5 minutes between sets

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