“Wednesday 10.3.2018”

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

1. Vagabond Next Beginners Class on October 22nd, 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 Third Annual Patrick Padgett Memorial Workout on Saturday, October 27th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Trunk or Treat on Sunday, October 28th, 2018 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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5. 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
Posterior Bending/Core + Conditioning
A. Single Leg Double Arm KB RDL, 8 reps/each leg x 3 sets, rest 1 minute between sets.
Use scaling options for single leg rdl, or can sub in Single Leg Glute Bridge, 10 reps/each leg x 3 sets.
B1. Banded Leg Curls, 25 reps x 2 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Rounds of the following:
5 Cal Row
5 DB Thrusters @ mod weight(People with hip issues or mobility issues, perform DB PUSH PRESS X 5 REPS)
10 Box Step-Ups(5/each leg) unweighted
no rest between sets, just keep moving.

B. Fitness Phase
Lower Body/Core + Conditioning
A. Cable or Banded Pull Thrus Heavy, 10-12 reps x 3 sets, rest 1 minute between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
B2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Rounds of the following:
5 Cal Assault Bike
5 Push Press @ 115/80, 95/65 lbs
10 Wall Balls

C. Competition Phase
Conditioning Aerobic Mix Modal Sets
5 Sets of the following @ Moderate Aerobic Pace of:
6 Minutes on the Clock:
10 Lateral Burpees
200 Meter Row
5 Power Cleans @ 135/95 lbs or 10 American KBS
100 Meter Run
Rest 3 minutes between sets
Keep track of each set + number of rounds per set, switch off from power cleans + American swings each set

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