"Monday 11.14.2016 + Vagabond Olympic Lifting Class + Pick Your Bag Up for the Vagabond Annual Food Drive"

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!

amy-hanson

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A1. KB Split Squats, 8/each side x 3 sets, rest 45 seconds.
People can do DB Step-Ups as another option as well
A2. DB Row Single Arm, 8/each side x 3 sets, rest 45 seconds.
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B. AMRAP 14 Minutes @ Moderate Pace:
10 Step-Ups on Box
8 No Push-Up Burpees
10 Sit-Ups
8 Cal Assault Bike(12 Calorie Airdyne)
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A1. Deadlift, 75% x 5 reps x 3 sets, rest 45 seconds.
A2. Deadbug Variation, 10 reps/each leg x 3 sets, rest 45 seconds.
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B. AMRAP 14 Minutes @ Moderate Pace:
10 Step Down Box Jumps
8 Pull-Ups(Jumping Pull-Ups Scaled Option)
16 Cal Row
8 Hang Squat Cleans @ 95/65 lbs, 75/45 lbs
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 6 Squat-Hatch-Day 1
1) Clean Clusters of the following:
1.1.1 @ 60%
1.1.1 @ 70%
1.1.1 @ 75%
1.1 @ 80%
2) Clean Pull Cluster, 1.1.1 x 4 sets @ 95%, rest as needed between sets.
3) High Bar Back Squat, 6 reps @ 70%, 6 reps @ 80%, 3 reps @ 90%, 2 reps @ 95%
4) Front Squat, 65%, 3 reps x 5 sets, rest 1 minute between sets.
5) Barbell Good Mornings, 6 reps @ 50% of best clean x 3 sets, rest as needed between sets.
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6) 5 Sets of the following for Gymnastics/Skill Work:
10 Hang Power Cleans @ 135/95 lbs
5 Ring Muscle-Ups
25 Wall Balls
Rest 2 Minutes between sets
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