“Wednesday 6.6.2018”

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

1. Vagabond Next Beginners Class on June 25th or 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:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
30 Seconds of Banded Good Mornings

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC /Core+ Conditioning
A1. Cable Pull Thrus, 12-15 reps x 3 sets, rest 45 seconds.
Perform this Hip Hinge Exercise as you would perform a Russian KBS
A2. Weighted Sit-Ups, 12-15 reps x 3 sets, rest 45 seconds.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
B. Aerobic Moderate Work of the following:
5 Sets of the following, with no rest between sets, perform @ quality reps and movement of:
10 No Push-Up Burpees
45 Second Cal Assault Bike
10 Box Jumps or Step-Ups
200 Meter Run
10 Russian KBS

B. Fitness Phase
Posterior Bending Core /PC/Core+ Conditioning
A1. Russian KBS, 20 reps heavy x 3 sets, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Single Leg Banded Leg Curls, 10 reps/each leg x 3 sets, rest 45 seconds.
B. Aerobic Moderate Work of the following:
5 Sets of the following, with no rest between sets, perform @ quality reps and movement of:
15/12 Cal Row
50 Double Unders(75 Single Unders)
15/12 Cal Row
15 Hang Power Cleans @ 115/80, 95/65 lbs

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 3 reps x 5 sets, 65%, rest 1-2 minutes between sets.
B. Power Snatch(+2 reps) + Overhead Squat(+2 reps) x 4 sets, rest as needed between sets.
Work to % close to 80% or more
C1. KB Standing Strict Press Double Arm, 10 reps x 3 sets, rest 60 seconds or more.
C2. KB Row, 6 reps/each arm x 3 sets, rest 45 seconds.
D1. Banded Push Downs, 20 reps x 3 sets, rest 30 seconds.
D2. DB Zotman Curls, 10-12 reps @ 3 second lowering phase x 3 sets, rest 60 seconds.
E. Complete the following of:
3 Sets of the following:
Run 400 Meters
21 KBS
12 Chest to Bar Pull-Ups
21 Step-Down Box Jumps
12 Kipping Handstand Push-Ups Depth
Rest 1:1 interval, if takes you 3 minutes, then rest 3 minutes.

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