"Friday 11.4.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend
1. Saturday, November 5th, 2016: 9:00 am Lifestyle + Fitness Team Workout
2. Saturday, November 5th, 2016: 10:00 am Competition Phase
3. Sunday, November 6th, 2016: 9:00 am to 11:00 am Open Gym
4. Sunday, November 6th, 2016: 9:00 am Vagabond Gymnastics Class


Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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.
2. Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 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 11/19!
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 11/19.
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!


I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
20 Second Airdyne/Assault
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. Single Arm DB Row, 8/each side x 2 sets, rest 45 seconds.
A2. DB Upright Row, 12 reps @ 3 second tempo down x 2 sets, rest 45 seconds.
A3. Ball Slams, 15 reps x 2 sets, rest 45 seconds.
B. 4 Rounds for time of the following:
200 Meter Row
12 DB Strict Presses
200 Meter Row
12 Burpees
*Rest 1 minute between sets*
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A1. Weighted Pull-Ups, 4-5 reps x 3 sets or Single Arm DB Row, 8/each side x 32sets, rest 45 seconds.
Client Choice From Above
A2. DB Curls, 12-15 reps @ 3 second tempo down x 2 sets, rest 45 seconds.
A3. DB Powell Raises, 8-10 reps x 2 sets, rest 45 seconds.
B. 4 Rounds of the following @ Sustainted Effort:
4 Power Cleans @ 165/105 lbs, 135/95 lbs, 115/75 lbs
100 Meter Run
8 Box Jumps @ Step Down
100 Meter Run
12/9 Calorie Assault Bike(15/12 Calorie Airdyne)
*Rest 1 minute between sets*
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
1) Push Press(1 rep) + Push Jerk(2 reps) + Split Jerk(3 reps) x 3 sets, 80-85% of Push Press 1RM, rest 2 minutes between sets.
2) High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 8 reps @ 75%, 8 reps @ 80%, rest 2 minutes or more.
3) Front Squat, 5 reps x 3 sets @ 60%, rest as needed between sets.
4a) Banded Leg Curls, 20 reps @ 2 second pause x 3 sets, rest 45 seconds.
4b) Banded Tricep Extensions, 12 reps x 3 sets, rest 45 seconds.
5) Barbell Work:
On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: 5 Clean and Jerks @ 185/125—Should be touch n go, if not, scale down the weight.(20 reps)
Minute 2: 4 Bar Muscle-Ups(16 reps)
Minute 3: 3 Rope Climbs(12 reps)
Minute 4: Rest
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