“Tuesday 7.10.2018”

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

1. Vagabond Next Beginners Class on July 23rd, 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 dynamic work
Coach Option x Shoulder Stretch or Shoulder Openers
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3-5 Minutes of the following:
Run 100 Meters or Bike 20 seconds
10 Wall Angels
5 Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Tall Kneeling DB Strict Press Double Arm, 6-8 reps x 3 sets, rest 45 seconds.
A2. DB Ext Rotation,, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
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C. 15 Minutes on the Clock of the following:
Every 3 Minutes complete the following of:
25 Second Assault Bike Mod Sprint
6-10 Burpees
25 Second Assault Bike Mod Sprint
8-10 Box Jumps or Step-Ups(4-5/each leg)
Rest as long as it takes you, so if takes, 2 minutes, then rest 60 seconds, must complete 5 sets total.

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Standing Double Arm KB or DB Strict Press, 8-10 reps x 3 sets, rest 45 seconds.
A2. Banded Push-Downs, 15 reps x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. 15 Minutes on the Clock of the following:
Every 3 Minutes complete the following of:
25 Second Row Sprint
6-10 Burpees
25 Second Row Sprint
10-12 Kipping Pull-Ups
Rest as long as it takes you, so if takes, 2 minutes, then rest 60 seconds, must complete 5 sets total.

C. Competition Phase
Long Aerobic Conditioning-4th week of program
A. Run or Row Conditioning of the following:
12 Sets of the following @ Mod Effort:
Run 100 Meters @ Mod Pace, rest 30 seconds between efforts.
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Rest 10 Minutes
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3 Sets of the following:
30/20 Cal Row
20 Toes to Bar
Run 400 Meters
Rest 1:1 interval how long it takes you.
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Rest 10 Minutes
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5 Sets of the following @ Mod Pace of:
40 Double Unders
40 Foot Handstand Walk

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