"Friday 11.11.2016 + Schedule for the Weekend + Veterans Day Workout"

Thank You to All Our Vagabonds for their Service for this Country and Giving us the Ability to be Free!

Regular Scheduled Classes All Day

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Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
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3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 9:00 am.
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/19!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/19.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

veterans-day

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. Lateral CrossOver Box Step-Ups, 10/each leg x 3 sets, rest 45 seconds.
A2. Plank Walk-Outs, 6-8 reps x 3 sets(If these are to difficult, then perform 60 second Plank Hold), rest 45 seconds.
A3. DB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.
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B. “Vagabond Rembrance” Hero Workout of the following:
AMRAP 16 Minutes of the following:
8 Push Press @ 95/65 lbs, 75/45 lbs(Scale to Dumbbells to moderate weight
12/10 Cal Row
8 Box Jumps or Step-Ups
*We are doing this workout in honor of those who gave their service for our country*
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A1. High Bar Back Squat, 5 reps x 5 sets, rest 1 minute.
Go up in weight every set as you see fit.
A2. Banded Leg Curls, 15 reps x 5 sets, rest 1 minute.
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B. “Vagabond Rembrance” Hero Workout of the following:
AMRAP 16 Minutes of the following:
8 Shoulder to Overhead @ 115/75 lbs, 85/65 lbs
200 Meter Run
8 Burpees or Kettlebell Swings-Client Choice @ 53/35 lbs
8 Box Jumps or Step-Ups
*We are doing this workout in honor of those who gave their service for our country.*
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester-Week 4-Day 2 Squat
Warm-Up of the following:
Crossover Symmetry Protocol for Warm-Up
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1) Clean and Jerk of the following:
1.1 @ 65%
1.1 @ 70%
[email protected] 75%
1.1 @ 80%
2) High Bar Back Squat, 6 reps @ 65%, 6 reps @ 75%, 6 reps @ 80% x 2 sets, rest 2 minutes.
3) Front Squat, 5 reps @ 60% x 3 sets, rest 1 minute.
4) Barbell Romanian Deadlift, 6-8 reps x 3 sets @ 50% of best clean, rest 2 minutes.
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5) “Vagabond Rembrance” Hero Workout of the following:
AMRAP 16 Minutes of the following:
8 Push Press @ 115/75 lbs, 85/65 lbs(Scale to Dumbbells to moderate weight)
200 Meter Run
8 Burpees or Kettlebell Swings-Client Choice
8 Box Jumps or Step-Ups
*We are doing this workout in honor of those who gave their service for our country.*
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