“Wednesday 9.5.2018 + NEXT VAGABOND BEGINNERS CLASS: OCTOBER 1ST”

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

1. Vagabond Next Beginners Class on September 10th, 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 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!

CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.

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3. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!

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4. 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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2 Sets of the following:
20 Seconds of banded good mornings
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Russian KBS, 20 reps x 3 sets, rest 45 seconds.
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
A3. Strict Pronated Pull-Up Cluster, 5.3.1 or Negative Pull-Ups Cluster, 3.2.1 x 3 sets, rest 45 seconds.
People can perform Lat Pull-Downs, 12-15 reps x 3 sets as a sub.
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B. AMRAP 14 Minutes of the following: Testing Workout
10 Goblet Squats or Wall Balls
25 Jump Rope Singles
10 Cal Row
25 Jump Rope Singles
5 Plate Burpees(Use 15 lbs plate)

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Traditional Deadlift, 5 sets of 3 reps, rest 1-2 minutes between sets.
We did sets of 3 reps on August 15th, go up in weight from this, if you can handle and feels good.
A2. Tall Kneeling Pallof Press, 6 reps/each way x 5 sets, rest 1 minute between sets.
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B. AMRAP 14 Minutes of the following: Testing Workout
7 Cal Assault Bike
7 Pull-Ups or Jumping Pull-Ups
100 Meter Run
14 DB Snatch Alternating(7/each arm)

C. Competition Phase
Upper Body + Lower Body + Upper Body/Lower Body + Lower Body/Core + Deload Conditioning
A. Traditional Deadlift, 90%, 1 rep x 6 sets, rest as needed between sets.
B1. Reverse Hyper heavyweight, 20 reps x 3 sets, rest 45 seconds.
B2. Strict Pronated Pull-Ups, AMRAP 20 seconds x 3 sets, rest 90 seconds.
B3. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
B4. DB Zotman Curls, 10-12 reps x 3 sets, rest 90 seconds.
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C. Gymnastics Conditioning of the following:
2 Sets of the following: Go unbroken on toes to bar, and pull ups if you can, and bar muscle ups break up to best ability.
Complete the following of:
30 Toes to Bar
Rest 1 minute
20 Chest to Bar Pul-Ups
Rest 90 seconds
10 Bar Muscle-Ups
Rest 3 Minutes
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D. Barbell Conditioning of the following:
10 Thrusters @ 115/80 lbs
rest as needed
8 Thrusters @ 135/95 lbs
rest as needed
6 Thrusters @ 155/110 lbs
rest as needed
4 Thrusters @ 185/125 lbs
rest as needed
2 Thrusters @ 205/140 lbs
Scale weight as needed to make doable for self.

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