Vagabond of the Month for November: Stacie Lombardi.  CLICK HERE FOR FULL BIO.

“Vagabond has the best of everything.  The coaches ARE Vagabond.  They are there instructing, watching, encouraging, helping, and entertaining us even when it’s not their class they are teaching.   The members ARE Vagabond.  We all have a great time together, but know when the warm-ups are over, it’s time to “get at it!”

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1. Vagabond Next Beginners Class on January 8th, 2017:
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 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.
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3. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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 12.9- 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
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3-5 minutes of coach led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Squat Jumps or Air Squats-Client Choice
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Core + Conditioning
A1. High Bar Back Squat, 7-9 reps x 3 sets, rest 1 minute.
65-70% of 1RM, and data from September 1st or August 15th, 2016 for 1RM results
A2. DB Row, 8 reps/each arm x 3 sets, rest 1 minute.
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B. Complete the following of:
7 Minutes on the Clock:
12/8 Calorie Row
10 Box Step-Ups Weighted(5/each leg)
20 Second Plank Hold
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Rest 2 Minutes
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7 Minutes on the Clock:
12/8 Calorie Row
10 DB Thrusters
20 Second Plank Hold
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Rest 2 Minutes
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7 Minutes on the Clock:
12/8 Calorie Row
10 Pull-Ups or Jumping Pull-Ups
20 Second Plank Hold
B. Fitness Phase
Lower Body/Core + Conditioning
A1. Front Squat, 2 reps x 4 sets, rest 1 minute.
Use 80-85% of your best 1RM
A2. Weighted Plank Holds, 25 seconds, rest 5 seconds, 25 seconds, rest 5 seconds, 10 seconds hard hold x 4 sets, rest 1 minute.
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B. Complete the following of:
7 Minutes on the Clock:
10/8 Calorie Assault Bike
20 Second Farmer’s Hold with KB’s or DB’s
10 Thrusters @ 75/45 lbs
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Rest 2 Minutes
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7 Minutes on the Clock:
10/8 Calories on Assault Bike
20 Second Farmer’s Hold with KB’s or DB’s
10 Box Jumps
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Rest 2 Minutes
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7 Minutes on the Clock:
10/8 Calories on Assault Bike
20 Second Farmer’s Hold with KB’s or DB’s
10 Pull-Ups or Jumping Pull-Ups
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Clean and Jerk Clusters of the following:
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
1.1 @ 80%
B. Overhead Squat of the following:
5 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 2 reps @ 85%, 1 rep @ 90%, rest as needed between sets.
C. High Hang Muscle Clean, 3 reps x 5 sets, rest as needed between sets.
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D. Gymnastics Fatigue Training of:
Muscle-Ups AMRAP 1 Minute x 3 sets, rest 3 minutes between sets.
These do not have to be unbroken, just do as many as you can in 1 minute.
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E. Barbell Conditioning Training of:
20 Clean and Jerks @ 115/75 lbs
Rest 3 Minutes
15 Clean and Jerks @ 135/95 lbs
Rest 2 Minutes
10 Clean and Jerks @ 155/105 lbs
Rest 1 Minute
5 Clean and Jerks @ 185/125 lbs
Done
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