Vagabond Olympic Lifting Class on Monday, November 13th @ 6:35 pm. CLICK HERE FOR WORKOUT
+
1. Vagabond Next Beginners Class on December 4th, 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.
+
2. Vagabond Annual Workout for the Easton Food Pantry on Saturday, November 18th @ 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 11/18!
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 11/18.
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!
+
3. Vagabond 6th 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.
+
4. 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 12.17- 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 Banded Pull Aparts
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold Walking Lunges @ Heavier Weight than in past, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Standing Cable Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. DB Zotman Curls, 10 reps @ 3 second tempo down/with 1 second pause @ top x 3 sets, rest 45 seconds.
+
B. 3 Sets of the following @ Aerobic Moderate Effort:
5 Minutes on the Clock @ 80% Effort:
5 Cal Assault Bike
10 Goblet Squats or Wall Balls
20 Jump Rope Singles
Rest 2 Minutes between sets
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Front Squat Speed, 2 reps x 4 sets, rest as needed between sets.
Use 80% or above for all sets
B1. Goblet Hold Box Step-Ups, 8 reps/each leg x 2 sets, rest 45 seconds between sets.
B2. Side Bridges, 25 seconds/each side x 2 sets, rest 45 seconds between sets.
+
C. 3 Sets of the following @ Aerobic Moderate Effort:
5 Minutes on the Clock @ 80% Effort:
4 Burpees
8 Cal Row
12 Wall Balls
Rest 2 Minutes between sets
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat of the following:
2 reps x 10 sets @ 50%, focus on speed of the movement, rest 30 seconds between sets.
B. Snatch on the minute, every minute x 8 minutes of the following:
1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance
Choose weight wisely, and build up in weight.
C. 3 Sets of the following of Muscle Ups Ring:
2-3 Ring Muscle-Ups, rest 15-30 seconds, 2-3 Ring Muscle-Ups, rest 2 minutes between sets.
+
D. Stamina IGT Training of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 12 Thrusters @ 115/75 lbs, 95/65 lbs
Minute 2: 15/10 Calorie Row
Minute 3: 15 Chest to Bar Pull-Ups
Minute 4: 12/8 Cal Assault Bike
Post Comments to Group Page.