"Friday 11.17.2017"

Schedule for Thanksgiving Holiday Week

1. Wednesday, November 22nd Classes:
530 am open gym, 6 am, 715 am, 9 am, 12 pm, Open Gym 1 pm-4 pm, 430 pm

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2. Thursday, November 23rd Classes:
Only 9:00 am Class
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3. Friday, November 24th, 2017 Classes:
Open Gym 830 am-1:00 pm

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1. Vagabond Next Beginners Class on December 4th, 2017:
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 18th @ 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 6th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th 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 new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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4. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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 12.17- RSVP now @ our Facebook Annual Toy Drive Page.

Family PR for Pat

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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A. Front Box Squat Parallel, 2 reps x 10 sets, rest 30 seconds between sets.
Make sure box is parallel when you squat, make sure speed out of the bottom, weight should not be heavy, but manageable, so can keep speed on the barbell.
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B. Complete the following for time of:
3 Sets of the following @ Sustainable Effort of:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 30 Second Plank Hold
Minute 3: 45 Second Burpees
Minute 4: 30 Second Plank Hold
Minute 5: 45 Second DB Hang Power Cleans or Barbell Hang Power Cleans @ 115/75, 95/65, 75/55 lbs
Minute 6: Rest Full Minute
Total Time for Workout: 18 Minutes
B. Fitness Phase
Olympic Lifting Base + Conditioning
A. High Bar Box Squat Parallel, 2 reps x 10 sets, rest 30 seconds between sets.
Make sure box is parallel when you squat, make sure speed out of the bottom, weight should not be heavy, but manageable, so can keep speed on the barbell.
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B. Complete the following for time of:
3 Sets of the following @ Sustainable Effort of:
Minute 1: 45 Second Cal Row
Minute 2: 30 Second Jump Rope
Minute 3: 45 Second Burpees
Minute 4: 30 Second Jump Rope
Minute 5: 45 Second DB Hang Power Cleans or Barbell Hang Power Cleans @ 115/75, 95/65, 75/55 lbs
Minute 6: Rest Full Minute
Total Time for Workout: 18 Minutes
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Clean and Jerk on the minute, every minute x 10 minutes of the following:
2 reps, build up in weight every other set.
B. Overhead Squat, 2 reps x 10 sets, rest 30 seconds.
Use moderate weight on this movement, focus is perfect position for the snatch practice.
C. Complete the following Gymnastics Fatigue Training:
10-9-8-7-6-5-4-3-2-1 of the following:
Chest to Bar Pull-Ups
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D. Lactate Row Work of the following:
6 Sets of the following @ hard, hard effort of:
200 Meter Row Sprint, rest 3-5 minutes between sets.
This is meant to be hard effort, you will need that rest time between 3-5 minutes to properly recover.
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