“Wednesday 9.12.2018”

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

1. Vagabond Next Beginners Class on October 1st, 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 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!



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
5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Cable or Banded Pull-Thrus, 12-15 reps x 3 sets, rest 45 seconds.
A2. Ring Rows Tempo @ 30×1, 8-10 reps x 3 sets, rest 45 seconds.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
A4. KB Farmer’s Hold Stationary Position, 30-45 seconds x 3 sets, rest 45 seconds
Focus on breathing thru belly, inhale/exhale thru nose.
B. 3 Rounds of Quality of the following:
20/15 Cal Assault Bike
20 Sit-Ups
20 Weighted Box Step-Ups
20 Ball Slams

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Goblet Squats @ 40×1, 12-15 reps x 3 sets, rest 45 seconds.
4 second tempo lowering, follow this tempo, 1 second pause at top.
A2. Strict Pronated Pull-Up Cluster Weighted, 3.2.1 x 3 sets, rest 45 seconds.
People can modify to Weighted Negative Pull-Ups, 3.2.1 x 3 sets or Lat Pull-Downs, 10-12 reps x 3 sets
A3. Weighted Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
A4. KB Front Rack Hold Stationary, 30-45 seconds x 3 sets, rest 45 seconds.
B. 3 Rounds of Quality of the following:
25 Cal Row
20 Russian KBS
25 Burpees
20 Sit-Ups

C. Competition Phase
Conditioning Aerobic Mix Modal Sets
10 Minutes of the following:
10 Ball Slams
200 Meter Run
10 Hang Power Cleans @ 115/80 lbs
200 Meter Run
Rest 5 Minutes
Repeat Above Workout for 10 Minutes
Rest 5 Minutes
5 Sets of the following @ Aerobic Effort of:
Row 350 Meters
12 DB Thrusters @ 35 /25 lbs
no rest between sets

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