1. Vagabond Next Beginners Class on November 26th, 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 Annual Workout for the Easton Food Pantry on Saturday, November 17th @ 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 11/18!
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 11/18.
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!

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3. Vagabond 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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4. Vagabond Toy Drive on Saturday, December 15th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 6th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Sumo Deadlift Speed, 10 sets of 2 reps @ moderate weight, rest 30 seconds between sets.
Last week we did Traditional deadlift speed for same rep scheme, same concept, fast and explosive out of the bottom, controlled on way down
B1. Plank Holds, 60 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 30 seconds.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
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C. Complete the following of:
16 Minutes on the Clock of:
30 Rep Jump Rope Singles
20 Second Front Lean Rest Hold
10 Cal Row
5 DB Front Squats or Barbell Front Squats @ 95/65, 75/45 lbs
Score is total amount of rounds completed.
B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Snatch Deadlift, 5 sets of 3 reps, 90-100% of your best snatch, rest 1 minute between sets.
B1. Half Kneeling Single Arm Landmine Presses or Half Kneeling Single Arm KB Press, 8 reps/each arm x 3 sets, rest 45 seconds.(Client Choice)
You can use landmine apparatus or put end of barbell into corner of wall for positioning.
B2. Single Arm Single Leg Reverse In-Place Split Lunge, 6 reps/each leg x 3 sets, rest 45 seconds.
So you will have one dumbbell in one hand, and perform 6 reps on one leg with one arm, and then 6 reps on other leg with other arm. Hold Dumbbell in left hand and have right leg in front, and then hold dumbbell in right hand, and have left leg in front.
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C. Complete the following of:
16 Minutes on the Clock of:
30 Second Assault Bike
20 Reps Sit-Ups
10 Barbell Front Squats @ 95/65 lbs
5 Box Jumps
Score is total amount of rounds completed.
C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Snatch, 60% x 2 reps, 70% x 2 reps, 80% x 2 reps, 85% x 2 reps x 2 sets, rest as needed.
B. Clean and Jerk, 60% x 2 + 1, 70% x 2 + 1, 80% x 2 + 1, 85% x 2 + 1 x 2 sets, rest as needed.
C. Back Squat, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 3 reps, 90% x 1 rep, rest as needed.
D1. Barbell RDL, 90% of best clean, 4 reps x 4 sets, rest 60 seconds.
D2. Strict Press, 4 reps x 4 sets, rest 60 seconds.
D3. Sit-Ups, 25 reps x 4 sets, rest 60 seconds.
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E. Bike Lactate Work of the following:
4 Sets of 1 Minute Assault Bike Sprints, rest 6-7 minutes or more between sets.
Keep track of each sprint and calories you gather in each 1 minute duration sprint.
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F. Bike/Row Recovery Work of the following:
10 Minute Easyyyyy Pace Recovery Ride
Same as last week, to help flush system out.
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