“Tuesday 9.11.2018 + Never Forget 9/11”

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

We will have 20 seconds of silence before each class time on Monday, September 11th to remember those who lost their lives on this Horrific Day in United States History. The 20 seconds stands for the 9 + 11.

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1. Vagabond Next Beginners Class on September 10th, 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. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!

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4. 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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2 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. Strict Barbell Press, 2-3 reps x 3 sets, rest 1 minute between sets.
B1. DB Bench Press, 8-10 reps x 3 sets, rest 30 seconds.
B2. Plank Holds, 30 seconds, rest 10 seconds, 40 seconds x 3 sets, rest 30 seconds.
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C. Complete the following of:
2 Sets of the following:
8 Minutes on the Clock:
10 DB Push Press Right Arm
10 Cal Row
10 DB Push Press Left Arm
100 Meter Run or 10 Cal Row
Rest 4 minutes between sets

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 5 sets of 3 reps, rest 1-2 minutes between sets.
Look at August 28th, we did 5 sets of 3 reps then.
B1. Tall Kneeling KB or DB Single Arm Press, 8-10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Ext Rotations, 6 reps/each arm x 3 sets, rest 30 seconds.
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C. Complete the following of:
2 Sets of the following:
8 Minutes on the Clock:
10 Barbell Push Press @ 95/65, 75/45 lbs
100 Meter Run or 8/6 Cal Assault Bike
10 Front Squats @ weight above
8/6 Cal Assault Bike
Rest 4 minutes between sets

C. Competition Phase
Upper Body Press Oly + Upper Body Push/Upper Body Pull/Curl Variation + Gymnastics Based Conditioning
A. Push Jerk Cluster, 65%, 1.1.1 x 5 sets, rest as needed between sets.
B1. KB Tall Kneeling Single Arm Press, 8 reps/each way x 3 sets, rest 1 minute.
B2. KB Row Rotational, 6 reps/each arm x 3 sets, rest 1 minute.
B3. DB Zotman Curls, 10-12 reps x 3 sets, rest 1 minute.
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C. Gymnastics Based Conditioning:
Every 90 seconds for 9 Minutes of the following:
3-4 Ring Muscle-Ups
40 Double Unders
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Rest 3 Minutes
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Every 90 seconds for 9 Minutes of the following:
10-12 Chest to Bar Pull-Ups
8 Burpee Box Jumps
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Rest 3 Minutes
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Every 90 seconds for 9 Minutes of the following:
3-4 Bar Muscle-Ups
40 Double Unders

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