"Friday 12.6.2019"

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.


2. Vagabond 9th Annual Holiday Party on Saturday, December 14th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 14th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 10th 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.


3. Vagabond Annual Toy Drive for the Boston Children’s Hospital on Saturday, December 21st @ 9:00 am Workout:

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 7th 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 12.21- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending/Core + Upper Body Pull/Upper Body Push + Short Cond

A1. Traditional Deadlift, 5 sets of 2 reps, rest as needed between sets.

Go up in weight from last week, we did 5 sets of 3 reps for traditional deadlift
A2. Spiderman Stretch, 5 reps/each way x 5 sets, rest as needed.

Hold each stretch/rep for 3 seconds, then switch, 5 reps each leg

B1. KB Rotational Row, 8 reps/each arm x 2 sets, rest 45 seconds.

B2. DB Floor Press, 6-8 reps x 2 sets, rest 45 seconds.

We did 8-10 reps on November 22nd.

C. Complete the following of:
14 Minutes on the Clock of the following:

10 Russian KBS

10 Walking Lunges(5/each leg)

10 Cal Row


B. Fitness Phase

Posterior Bending/Core +  Upper Body Push/Upper Body Pull + Short Cond

A. Traditional Deadlift, 5 sets of 2 reps, rest 1 minute between sets.
B1. Single Arm Floor Press, 8 reps/each arm x 3 sets, rest 45 seconds.

Last week we did Single Arm Bench Press for 8 reps, week 1 of single arm floor press.
B2. Double Leg Glute Bridge Banded, 10 reps x 3 sets, rest 45 seconds.

Make sure have band above knees wrapped, and little press out when you lift up your hips, glutes, etc.
C. Complete the following of:

14 Minutes on the Clock of the following:

10 DB Snatch(5/each arm)

10 Cal Assault Bike(200 Meter Run)

10 Weighted Box Step-Ups(5/each leg)


C. Competition Phase

Olympic Lifting Day + Conditioning

A. Snatch, 72%, 1.1.1 x 5 sets, rest as needed.(15 reps)

B. Clean and Jerk, 72%, 1.1.1 x 5 sets, rest as needed. (15 reps)

C1. High Bar Back Squat, 80%, 3 reps x 4 sets, rest as needed. (12 reps)

C2. DB Bench Press Single Arm Alternate, 8 reps/each arm x 4 sets, rest as needed.


25 Minutes on the Clock:

15 Cal Assault Bike

10 OH Squats @ 95/65 lbs

15 Cal Row

10 Kipping HSPU

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