Schedule for Thanksgiving Holiday Week
1. 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 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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3. 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.

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 Plank Holds
Rest 10 Seconds
30 Seconds of goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Open Gym Style Format
AMRAP 5 Minutes of the following:
90% Cal Assault Bike
Rest 2 Minutes
AMRAP 4 Minutes of the following:
10 Meter Shuttle Run
Rest 90 seconds
AMRAP 3 Minutes of the following:
Burpees
Rest 75 seconds
AMRAP 2 Minutes of the following:
90% Cal Row
Rest 60 seconds
AMRAP 1 Minute of the following:
Wall Balls or Goblet Squats
B. Fitness Phase
Open Gym Style Format
AMRAP 5 Minutes of the following:
90% Cal Assault Bike
Rest 2 Minutes
AMRAP 4 Minutes of the following:
10 Meter Shuttle Run
Rest 90 seconds
AMRAP 3 Minutes of the following:
Burpees
Rest 75 seconds
AMRAP 2 Minutes of the following:
90% Cal Row
Rest 60 seconds
AMRAP 1 Minute of the following:
Wall Balls or Goblet Squats
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Clean and Jerk of the following:
1.1 @ 60%
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
B. Overhead Squat of the following:
5 reps @ 65%, 5 reps @ 70%, 5 reps @ 65%, 5 reps @ 70%, rest 1 minute between sets.
C1. Bar Muscle-Ups, 3-5 reps x 3 sets, rest 45 seconds.
C2. Banded Pull Aparts, 25 reps x 3 sets, rest 45 seconds.
C3. Strict Handstand Push-Ups Deficit, 3-5 reps x 3 sets, rest 45 seconds.
C4. Banded Face Pulls, 25 reps x 3 sets, rest 2 minutes or more between sets.
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D. “Turkey Chaser”
AMRAP 20 Minutes of the following:
12 Calorie Row
8 Burpees
8 Wall Balls
12 Calorie Row
8 Burpees
30 Double Unders
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