“Tuesday 7.3.2018 + Vagabond of the Month for June: Katie T.”

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

Schedule for the 4th of July Week:

Wednesday, July 4th, 2018: 9:00 am Team Workout Only

*All Other Days are Regular Scheduled Classes*


Vagabond of the Month for June: Katie T. 


“The people and the energy. I love the music pumping and the variety in the workouts. Kevin, Jay and Heather are always there to push you through. I have met a lot of great people, and am blessed my sister in law started with me. Also need to give a shout out to my main girl who gave me that motivation to get me started ~Kristie Dean. Her and Katie are my fitness gurus who always have my back.”


1. Vagabond Next Beginners Class on 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 dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 1 rep x 5 sets, 90% or heavy single, rest 1-2 minutes between sets.
B1. DB Seated Press on Bench, 8-10 reps x 3 sets, rest 20 seconds
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 60 seconds between sets.
C. 18 Minutes of the following:
250 Meter Row
12 DB Push Press
250 Meter Row
12 Sit-Ups

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 75%, 2 reps x 4 sets, rest 1-2 minutes between sets.
B1. DB Tricep Extensions, 8-12 reps x 3 sets, rest 20 seconds.
B2. DB Zotman Curls, 8-12 reps x 3 sets, rest 45 seconds.
C. 18 Minutes of the following:
200 Meter Run or 15/10 Cal Assault Bike
12 Shoulder to Overhead @ 95/65 lbs
200 Meter Run or 15/10 Cal Assault Bike
12 Step-Down Box Jumps

C. Competition Phase
Long Aerobic Conditioning-3rd week of program
A. Run or Row Conditioning of the following:
10 Sets of the following @ Mod Effort:
Assault Bike 15/10 Calories, rest 1 minute between sets by walking/recovery
Keep same pace thoughout the workout.
Rest 10 Minutes
4 Sets of the following @ Hard Aerobic Effort of:
24 Cal Row
16 DB Clean and Jerk @ 45/30 lbs
12 Burpee Pull-Ups
Rest 1:1 interval, if takes you 4 minutes, then rest 4 minutes between sets.

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