“Tuesday 6.5.2018”

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.

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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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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
A. Push Press, 4 sets of 3 reps, 80%, rest 1-2 minutes between sets.
B1. Banded Push-Downs, 20 reps x 3 sets, rest 15 seconds.
B2. DB Floor Press, 6-8 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
Every 3 Minutes for 15 Minutes complete the following of:
35 Second Row Cal
12 DB Push Press or Barbell Push Press @ 95/65, 75/55 lbs
35 Second Row Cal
50 Jump Rope Singles
So, if you complete the above in 2 minutes, then you have 1 minute of rest, you must complete 5 sets, so you will go at 0,3,6,9,12 for clock purposes.

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, 4 sets of 3 reps, 85%, rest 1 minute between sets.
B1. DB Seated Press on Bench, 6-8 reps x 3 sets, rest 15 seconds.
B2. Tricep Push-Downs Cable Machine or Banded Push-Downs, 10-12 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
Every 3 Minutes for 15 Minutes complete the following of:
200 Meter Run(12/10 Cal Assault Bike)
8-12 Burpee Box Jumps or Burpee Step-Ups(Client Choice of Repetition Number)
100 Meter Run(8/6 Cal Assault Bike)
So, if you complete the above in 2 minutes, then you have 1 minute of rest, you must complete 5 sets, so you will go at 0,3,6,9,12 for clock purposes.

C. Competition Phase
Lend 1 + Lend 2
4 Sets of the following:
90 Seconds on the Clock
8 Thrusters @ 95/65 lbs
8 Cal Assault Bike
Remaining time complete AMRAP Lateral Burpees
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Rest 8 Minutes
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4 Sets of the following:
90 Seconds on the Clock:
8 Hang Power Snatch @ 115/80 lbs
8 Cal Assault Bike
Remaining time complete AMRAP Bar Facing Burpees

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