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.
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2. Vagabond Annual Food Drive on Saturday, November 23rd @ 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 11/23!
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 11/23.
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 14th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 14th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 10th 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.
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 led warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 indian push ups(focus on t-spine opening)
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Upper Body Pull/Upper Body Push + Short Cond
A1. Sumo Deadlift, 3 sets of 5 reps, rest 1 minute between sets.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
B1. DB Floor Press, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. TRX Row, 8-10 reps x 3 sets, rest 1 minute between sets.
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C. Conditioning of the following:
12 Minutes on the Clock of the following:
10 DB Hang Power Cleans
10 Goblet Squats
10 Cal Assault Bike
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B. Fitness Phase
Posterior Bending/Core + Upper Body Push/Upper Body Pull + Short Cond
A1. Sumo Deadlift, 3 sets of 5 reps, rest 1 minute between sets.
A2. Side Bridge 4 Point Progression, 18 seconds/each side x 3 sets, rest 1 minute between sets..
B1. Goblet Squat Pause(2 second pause), 10-12 reps x 3 sets, rest 1 minute between sets.
B2. Ham Bridge on Box, 10 reps x 3 sets, rest 1 minute between sets.
Feet on Box, lower than 16 inches for all x 3 sets
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C. Conditioning of the following:
12 Minutes on the Clock of the following:
10 Russian KBS
10 Wall Balls
10 Cal Row
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C. Competition Phase
Olympic Lifting Day + Conditioning
A. Snatch, 68%, 1.1.1 x 5 sets, rest as needed.(15 reps)
B. Clean and Jerk, 68%, 1.1.1 x 5 sets, rest as needed. (15 reps)
C1. High Bar Back Squat, 75%, 3 reps x 5 sets, rest as needed. (15 reps)
C2. DB Standing Strict Press, 6 reps x 5 sets, rest as needed.
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18 Minutes on the Clock:
10 Cal Assault Bike
10 DB Push Press @ 35/25 lbs
10 DB Front Squats
30 Second KB Farmer’s Hold
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