“Tuesday 6.12.2018”

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

1. Vagabond Next Beginners Class on June 25th or 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.

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:

Ordering instructions and FAQs can be found here:

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
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Standing KB Double Arm Strict Press, 10-12 reps @ moderate weight x 3 sets, rest 45 seconds.
A2. DB Bench Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
B. Conditioning of the following:
16 Minutes of the following @ Moderate Effort, Look for quality repetitions of:
DB Hang Power Snatch Right Arm x 5 reps
200 Meter Run
DB Hang Power Snatch Left Arm x 5 reps
Jump Rope x 30 Singles

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Tall Kneeling Single Arm KB Press, 10 reps/each arm x 3 sets, rest 45 seconds.
A2. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
B. Conditioning of the following:
Conditioning of the following:
16 Minutes of the following @ Moderate Effort, Look for quality repetitions of:
Run 200 Meters
12 DB Power Snatch(6/each arm)(Alternate each rep)
Run 200 Meters
12 Burpees

C. Competition Phase
Long Aerobic Conditioning
A. Run or Row Conditioning of the following:
Run 200 Meters or Row 200 Meters, rest 1:1 interval(Rest how long it takes you to complete 200 meters of run or row)
These are not full efforts—If you want to find your max heart rate, then complete three to four 800 meter runs, rest about 3-4 minutes between each run, and wear heart rate monitor, and monitor your highest max heart rate during each 800 meter run, if your heart rate max goes up after each run, then keep going until you see your max heart rate drop from previous run, or can do 2 minute assault bike for sets with same protocol. This is good to find your max heart rate as move forward, so we can base our % off of our max heart rate.
Rest 10 Minutes
4 Sets of the following @ moderate effort of:
30/20 Cal Assault Bike
15 Power Snatch @ 75/55 lbs
Rest 2 Minutes between sets

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