"Monday 10.31.3016 + Happy Halloween + Vagabond Costume Give-Away"

Vagabond Costume Competition for Classes

Vagabond Costume Contest this Monday, October 31st for all classes. Best dressed costumes during class time will receive a free personal training session with any coach of their choosing.

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All Regular Classes for Holiday on Monday, October 31st:

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Regular Class, and 735 pm

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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.

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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.

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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!

vagabond-costume-contest

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Burpees
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A1. Traditional Deadlift, 4-6 reps x 3 sets, rest 60 seconds.
*Build up in weight every set, if need to raise height of deadlift, use blocks.*
A2. Ring Rows, 8-10 reps @ 21×1 x 3 sets, rest 60 seconds.
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B. 8 Sets of the following @ High Effort of the following:
12/8 Calorie Assault Bike(15/12 Calorie Airdyne)
10 Kettlebell Swings Russian
8 Burpees
Rest 60 seconds between sets.
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Clean Deadlift(1 rep) + Hang Power Clean(1 rep) + Hang Squat Clean(1 rep) x 5 sets, rest as needed between sets.
Get 1RM for Squat from October 3rd
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B. 8 Sets of the following @ Hard Aerobic Effort:
15/12 Cal Row
8 Hang Squat Cleans @ 135/95 lbs, 115/75 lbs, 95/65 lbs
Rest 60 seconds between sets.
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 4 Squat-Hatch-Day 1
1) Squat Clean, 1 rep x 3 sets @ 60%, 1 rep x 3 sets @ 70%, 1 rep x 3 sets @ 75, rest as needed between wets.
2) Clean Pull Cluster, 3 reps x 3 sets @ 95%, rest as needed between sets.
3) High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85%, rest 2 minutes between sets.
4) Front Squat, 75% x 2 reps x 4 sets, rest 2 minutes between sets.
5) Reverse Hypers, 15 reps x 3 sets @ 30% of back squat, squeeze at top position, activate glutes
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6) AMRAP 4 Minutes of the following:
8 Power Cleans @ 135/95 lbs
8 Toes to Bar
4 Bar Facing Burpees
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Rest 2 Minutes
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AMRAP 4 Minutes of the following:
16 Thrusters @ 95/65 lbs
8 Muscle-Ups
Remaining Time complete as many Cals on Assault
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Rest 2 Minutes
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AMRAP 4 Minutes of the following:
8 Power Snatches @ 115/75 lbs
8 Chest to Bar Pull-Ups
4 Burpee Box Jumps
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