“Wednesday 7.3.2019”

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.
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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


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
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 indian push ups(focus on t-spine opening)
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Barbell Row, 6-8 reps x 3 sets, rest 45 seconds.

A2. DB JM Press, 8-10 reps x 3 sets, rest 45 seconds.

A3. DB Standing Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds.

A4. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.


B. Conditioning of the following:

5 Sets of the following:

4 Minutes on the Clock of the following:

6/5 Assault Bike Calories

10 Box Step-Ups(5/each leg)

15 Second Front Lean Rest Hold

5 No Push-Up Burpees

Rest 90 seconds between sets

Start where you left off, so if you leave off at 3 no push-up burpees, then start at rep 4


B. Fitness Phase

Lower Body + Single Leg/Core + Conditioning

A. Back Squat to Parallel Box Wider Stance, 6 sets of 2 reps

Last Time Tested 1RM: 12/3/18 or 10/17/18

Week 4 of Box Squat-Go up in weight from last week from June 26th

B1. Single Leg Curtsy Lunge 8 reps/each leg x 2 sets, rest 30 seconds.

B2. Standing Pallof Press, 10 reps/each way x 2 sets, rest 30 seconds.


C. Conditioning of the following: 

5 Sets of the following:

4 Minutes on the Clock of the following:

100 Meter Run

10 Russian KBS

10 Second Plank Hold

5 Goblet Squats

Rest 2 Minutes between sets, you can go on bike or row during 2 minute rest for active recovery


C. Competition Phase

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

A. Low Bar Back Squat, work to a heavy single for low bar back squat for the day.

B. Strict Handstand Push-Up Cluster, 5.3.1 x 4-5 sets, rest as needed between sets.

You may increase height for range of motion

C1. Single Leg Fat Bar Overhead Lunges, 5 reps/each leg x 3 sets, rest 60 seconds.

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

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


D. Complete the following of:

8 Sets of the following:

45 Second Assault Bike @ RPM 60/56

rest 15 seconds

50 Reps Double Unders

rest 15 seconds

45 Second Cal Row @ Moderate Effort

rest 15 seconds

3-4 Muscle-Ups Ring

rest 15-30 seconds

Post Comments to Group Page.

Leave a Reply