1. Vagabond 8th 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.

2. Vagabond Next Beginners Class on January 8th, 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.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option: 90 Degree Quad Stretch
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Core + Conditioning
A1. High Bar Back Squat, 6-8 reps x 3 sets, rest 45 seconds
70-75% of 1RM, and data from September 1st or August 15th, 2016 for 1RM results
A2. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds.
A3. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
+
B. 3 Sets of the following @ Moderate Effort of:
12/8 Cal Assault Bike
15 DB Strict Presses
12/8 Cal Assault Bike
15 DB Front Squats or Goblet Squats or Wall Balls
Rest 90 seconds between sets
B. Fitness Phase
Lower Body/Core + Conditioning
A1. Weighted Box Step-Ups, 5 reps/each leg x 3 sets, rest 60 seconds.
You may use DB’s for weighted box step ups or have barbell on back rack position for step-ups
A2. Banded Good Mornings, 20 reps x 3 sets, rest 60 seconds.
A3. Banded Pull-Aparts, 20 reps x 3 sets, rest 60 seconds.
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B. 3 Sets of the following @ Moderate Effort of:
15/12 Cal Row
16 DB Snatch from the ground @ Alternating Reps(8/each arm)
15/12 Cal Row
15 No Push-Up Burpees(Move thru this quick, but make sure have a good plank position aka Front Lean Rest when you go down to no push up burpee position)
Rest 90 Seconds between sets
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Clean and Jerk on the minute, every minute x 10 minutes of the following:
2 reps @ 70%, we are going up in weight every other week for this movement and set total.
B. Overhead Squat of the following:
5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 75%, 5 reps @ 80%, rest as needed between sets.
C1. Reverse Hyper, 10 reps @ heavy weight x 3 sets, rest 45 seconds.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
C3. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
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D. Gymnastics Fatigue Training of:
4 Sets of the following, not for time of:
40 Foot Handstand Walk
50 Double Unders
Rest 1-2 minutes between sets
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E. Barbell Conditioning Training of:
5 Power Snatch @ 165/115 lbs, 155/105 lbs
Rest 1 Minute
10 Power Snatch @ 135/95 lbs
Rest 2 Minutes
15 Power Snatch @ 115/75 lbs
Rest 1 Minute
20 Power Snatch @ 95/65 lbs
Done
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