"Friday 12.2.2016"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: 
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 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.
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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg/Core + Conditioning
A1. KB Split Squat Position, 8-10/each leg x 3 sets, rest 60 seconds between sets.
A2. Tall Kneeling Pallof Press, 10-12 reps/each way x 3 sets, rest 60 seconds between sets.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 60 seconds between sets.
B. For Time of the following:
21-18-15-12-9-6-3 of the following:
No Push-Up Burpees
After every set complete 12/8 Calorie Assault Bike or 15/10 Calorie Airdyne
B. Fitness Phase
Upper Body Pull/Upper Body Press/Core + Conditioning
A1. Weighted DB Walking Lunges @ moderate weight, 6-8 reps/each legx 3 sets, rest 45 seconds between sets.
A2. Cuban Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
A3. DB Curls, 12-15 reps x 3 sets, rest 45 seconds between sets.
B. 21-18-15-12-9-6-3 of the following;
Row Cal
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:
1a) Kipping Toes to Bar, 10-12 reps x 4 sets, rest 1 minute.
1b) Bar Muscle-Ups, 3-5 reps x 4 sets, rest 2 minute.
2) Clean and Jerk of the following:
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
1.1 @ 80%
1 @ 85%
1 @ 90%
3) High Bar Back Squat, 5 reps x 2 sets @ 65%, 5 reps x 3 sets @ 70%, rest as needed between sets.
4) Front Squat, 4 reps x 5 sets @ 65%, rest as needed between sets.
5) Reverse Hyper, 50% of back squat, 10 reps x 3 sets, rest 1 minute.
6) Lactate Testing:
For time of:
30 Thrusters @ 95/65 lbs
500 Meter Row
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