"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.
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.
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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
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.
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.
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.
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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