Thanksgiving Week Holiday Schedule:
A. Friday, November 25th, 2016: 9:00 am class + 10:00 am to 1:00 pm Open Gym
B. Saturday, November 26th, 2016: 9:00 am Lifestyle/Fitness Phase Class
C. Saturday, November 26th, 2016: 10:00 am Competition Phase Class
D. Saturday, November 26th, 2016: 10:00 am-11:30 am Open Gym
E. Sunday, November 27th, 2016: 8:00 am Week 3 Circuit Training Class
F. Sunday, November 27th, 2016: 9:00 am Vagabond Gymnastics Class
G. Sunday, November 27th, 2016: 9:00-11:00 am Open Gym + 10:00 am Sweat Session

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: Cost only $119 for the 2 week class
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 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 17th @ 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 4th 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 Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
AMRAP 5 Minutes of the following:
90% Cal Assault Bike
Rest 90 Seconds
AMRAP 4 Minutes of the following:
10 Meter Shuttle Runs Non-Stop
Rest 75 Seconds
AMRAP 3 Minutes of the following:
Burpees Max
Rest 60 Seconds
AMRAP 2 Minutes of the following:
90% Row Cals
Rest 45 Seconds
AMRAP 1 Minute of the following:
Russian or American Kettlebell Swings
*Score is total reps for SUGARWOD*
B. Fitness Phase
Walking Core or Single Leg/Core + Conditioning
AMRAP 5 Minutes of the following:
90% Cal Row or Cal Assault Bike
Rest 90 Seconds
AMRAP 4 Minutes of the following:
10 Meter Shuttle Runs Non-Stop(One 10 meter run is ONE REP)
Rest 75 Seconds
AMRAP 3 Minutes of the following:
Burpees Max
Rest 60 Seconds
AMRAP 2 Minutes of the following:
90% Assault Cal
Rest 45 Seconds
AMRAP 1 Minute of the following:
Russian or American Kettlebell Swings
*Score is total reps for SUGARWOD*
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 @ 0%
1.1@ 75%
1.1 @ 80%
1 @ 90%
2) High Bar Back Squat, 4 reps @ 70%, 4 reps @ 75%, 4 reps @ 80%, 4 reps @ 80%, rest 2 minutes.
3) Front Squat, 4 reps @ 60% x 5 sets, rest 1 minute.
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4) AMRAP 18 Minutes of the following:
18 Wall Balls
18 Burpees
18 Cal Row
18 Power Snatch @ 75/45 lbs
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