“Wednesday 7.10.2019 + Vagabond Summer Annual Party on July 20th”

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

1. Vagabond Next Beginners Class on July 15th, 2019:
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. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.

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3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 July 20th! We’ll have food, yard games, swimming, DJ for music 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!

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 led banded hamstring stretch
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3 Sets of the following:
25 Seconds of Airdyne/Row
Rest 10 Seconds
25 Seconds of Plank Holds
Rest 10 Seconds
25 Seconds of Goblet Squats
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + PC/Core + Conditioning

A1. Russian KBS, 20 reps x 3 sets, rest 45 seconds.

A2. 4 Point Side Bridge, 20-25 seconds/each way x 3 sets, rest 45 seconds.

A3. Single Arm Farmer’s Carry, 30 meters right arm/30 meters left arm x 3 sets, rest 45 seconds

30 Meters is straight to grass and stop, and then switch hands.

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B. Conditioning of the following:

5 Sets of the following;

60 Seconds Cal Assault Bike or Cal Row

rest 15 seconds

30 Seconds Box Step-Ups

rest 15 seconds

60 Seconds Cal Assault Bike or Cal Row

rest 15 seconds

30 Seconds Front Lean Rest Hold

rest 15 seconds

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B. Fitness Phase

Lower Body + Single Leg/Core + Conditioning

A. Front Squat, 5 sets of 3 reps, rest as needed between sets.

Last Time Tested 1RM: 1/21/19

Week 1 of Front Squat

B1. Single Leg Weighted Walking Lunges, 8 reps/each way x 2 sets, rest 30 seconds.

B2. 4 Point Side Bridge, 20-25 seconds/each side x 2 sets, rest 30 seconds.

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C. Conditioning of the following: 

5 Sets of the following;

60 Seconds Cal Assault Bike or Cal Row

rest 15 seconds

30 Seconds Wall Balls

rest 15 seconds

60 Seconds Cal Assault Bike or Cal Row

rest 15 seconds

30 Seconds Plank Hold

rest 15 seconds

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C. Competition Phase

Squat High Bar + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Low Bar Back Squat, 5 sets of 2 reps, 55-60% of your best 1RM, rest as needed between sets.

B. Weighted Strict Pull-Ups, 5 sets of 2 reps

C1. Single Leg Lateral Box March, 6 reps/each leg x 3 sets, rest 60 seconds.

C2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.

C3. DB Bench Press, 6-8 reps x 3 sets, rest 60 seconds.

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D. Complete the following of:

6 Sets of the following:

60 Second Assault Bike @ RPM 62/58

rest 20 seconds

10 Step-Down Box Jumps

10 Kipping Pull-Ups

rest 20 seconds

45 Second KB Farmer’s Walk

rest 20 seconds

10 Overhead Squats @ 95/65 lbs

10 Ring Dips or 5 Bar Weighted Dips-Athlete Choice

rest 30 seconds

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