“Wednesday 2.12.2020”

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.


2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:

The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help

  • Create a solid core
  • Improve shoulder health and stability
  • Build strength

In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!



3. Vagabond Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led banded hamstring stretch
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


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + Upper Body Pull/PC + Conditioning

A. Sumo Deadlift off blocks, 5 sets of 3 reps, rest 1-2 minutes between sets.

You will use blocks, plates, to elevate the barbell, all will use, use 2 wooden plates or more on each side, you will be able to handle more weight with decrease ROM, but also work different positions at different heights.

B1. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds

B2. Double Leg Glute Bridge, 12 reps @ 2 second pause top x 3 sets, rest 30 seconds.


C. Conditioning of the following:

5 Sets of the following:

3 Minutes of Work of the following:

10 Russian KBS

6 Cal Assault Bike 

10 Walking Lunges(5/each leg)

Rest 90 seconds between sets


B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Strict Press Alternating, 4 reps/each arm x 3 sets, rest 45 seconds.

We did 5 reps/each arm last week.

A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds

A3. KB Rotational Row, 8 reps/each arm 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:

3 Minutes of Work of the following:

5 Front Squats @ 95/65, 75/45 lbs

10 Cal Row

5 No Push-Up Burpees

Rest 90 seconds between sets


C. Competition Phase

Set Conditioning Pieces 

A. Warm-Up of the following:

10 Sets of the following:

Assault Bike x 30 Seconds

Walk/Rest x 30 Seconds

Row x 30 Seconds

Walk/Rest x 30 seconds


B. Strength + Accessory Work of the following:

A. Overhead Squat, 6 sets of 2 reps, rest as needed

Week 2 of OH Squats

C. Close Grip Bench Press, 90% x 5 sets of 1 rep, rest as needed between sets.

*Use 90% for all


D. 2 Sets of the following:

12 Minutes of Work:

10 OH Squats @ 95/65 lbs

15/10 Cal Assault Bike

10 Kipping Handstand Push-Ups

15 Second L-Sit Hold

10 Russian KBS

Rest 4 minutes between sets

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