1. Vagabond Next Beginners Class on December 10th, 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 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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3. 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:
Focus on Hip Opening + Calf Mobility
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2 Sets of the following:
20 Seconds of banded good mornings
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Sumo Deadlift, 5 sets of 3 reps, rest as needed between sets.
B1. Plank Holds, 75 seconds, rest 10 seconds, 15 seconds hard hold x 3 sets, rest 30 seconds.
B2. KB Double Arm Farmer’s Hold, 45 seconds x 3 sets, rest 30 seconds.
Focus on breath work, inhale thru nose, exhale thru nose/mouth, focus on belly and nasal breathing
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C. Complete the following of:
AMRAP 16 Minutes of the following:
5 Strict Pull-Ups or 8 Ring Rows
200 Meter Run or 250 Meter Row
10 DB Strict Press
200 Meter Run or 250 Meter Row
B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Clean Deadlift, 5 sets of 3 reps, 90-100% of your best clean, rest 1 minute between sets.
B1. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
B2. Double Arm DB or KB Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.
*Use low box and or power rack arms*
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C. Complete the following of:
AMRAP 16 Minutes of the following:
16 American KBS @ 53/35 lbs or Russian KBS @ 70/53 lbs(this movement is to save the shoulders for health)
200 Meter Run or 12 Calorie Assault Bike
8 Toes to Bar or Knee Raises or Sit-Ups
200 Meter Run or 12 Calorie Assault Bike
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 3 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 2 reps, 70% x 2 reps, 80% x 2 reps, 85% x 2 reps, 90% x 1 rep, rest as needed.
D. Push Press, 60% x 4 reps, 65% x 4 reps, 70% x 4 reps x 2 sets, rest 2 minutes.
E1. Strict Weighted Pronated Pull-Ups, 3-4 reps x 3 sets, rest 15 seconds.
E2. DB Row, 8 reps/each side x 3 sets, rest 2 minutes
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F. Bike Lactate Work of the following:
3 Sets of 90 seconds sprint work bike, rest 6 minutes plus between sets
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Rest 10 Minutes
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2 Sets of 90 second sprint work bike, rest 6 minutes plus between sets.
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G. 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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