“Tuesday 8.7.2018”

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

1. Vagabond Next Beginners Class on August 13th, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.

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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 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
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. DB Bench Press, 8-10 reps @ 20×1 x 3 sets, rest 45 seconds.
A2. DB Ext Rotation, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Tall Kneeling Pallof Press, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Complete the following of:
5 Rounds for time of the following:
15/10 Cal Row
15 Box Jumps or Step-Ups
15 Sit-Ups

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. DB Floor Press, 8-10 reps @ 20×1 x 3 sets, rest 45 seconds.
A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
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B. Complete the following of:
5 Rounds for time of the following:
12/10 Cal Assault Bike
12 Shoulder to Overhead @ 115/80, 95/65 lbs
12/10 Cal Assault Bike
12 Toes to Bar or Knee Raises or 15 Sit-Ups

C. Competition Phase
Long Aerobic Conditioning- 5th week of program
A. Run Programming:
8 Sets of the following @ Aerobic Effort of:
200 Meter Run, rest 1 minute between sets.
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Rest 5 Minutes
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B. Gymnastics Fatigue Based Tester:
Complete 50 Strict Handstad Push-Ups, every 15 repetitions, complete 20/15 Cal on Assault Bike, how fast can you go.
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C. Barbell Conditioning of the following:
Every Minute on the Minute x 10 Minutes of the following:
3 Power Cleans + 3 Thrusters, go up in weight every set as you see fit.

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