Vagabond Olympic Lifting Class on Monday, November 20th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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Schedule for Thanksgiving Holiday Week

1. Wednesday, November 22nd Classes:
530 am open gym, 6 am, 715 am, 9 am, 12 pm, Open Gym 1 pm-4 pm, 430 pm

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2. Thursday, November 23rd Classes:
Only 9:00 am Class
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3. Friday, November 24th, 2017 Classes:
Open Gym 830 am-1:00 pm

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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.

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2. 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.
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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 12.17- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold Reverse Lunge step, 6 reps/each side x 3 sets, rest 45 seconds.
A2. KB or DB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. 4 Sets of the following: Top of Every 5 Minutes complete the following of:
45 Second Jump Rope
20 Box Step-Ups w/ KB in Goblet Hold Position
15 Ball Slams
16/13 Cal Row or 13/10 Cal Row
You will go at the 0, 5, 10,15 minute marks, so should complete 4 sets, if set takes you 3 minutes, then you rest 2 minutes.
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. Front Squat Heavy, 3 reps x 3 sets, rest 1 minute.
80% or higher for the Front Squat Weight
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
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B. 4 Sets of the following: Top of Every 5 Minutes complete the following of:
15/10 Cal Assault Bike or 12/8 Cal Assault Bike or 12/10 Cal Row
20 In-Place Lunges w/KB in Goblet Hold Position(10/each side)
15 Burpees
15/10 Cal Assault Bike or 12/8 Cal Assault Bike or 12/10 Cal Row
You will go at the 0, 5, 10,15 minute marks, so should complete 4 sets, if set takes you 3 minutes, then you rest 2 minutes.
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Clean Clusters of the following:
1.1 @ 60%
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
B. Clean Pull Cluster, 1.1.1 x 3 sets @ 90%, rest 1 minute between sets.
C. High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 5 reps @ 70%, 5 reps @ 80%, rest as needed between sets.
D1. Reverse Hyper, 10 reps heavy x 3 sets, rest 1 minute.
D2. Barbell Good Mornings, 10 reps moderate weight x 3 sets, rest 1 minute.
D3. DB Split Squats, 5 reps/each leg x 3 sets, rest 1 minute.
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E. AMRAP 5 Minutes of the following:
90% Cal Assault Bike
Rest 90 seconds
AMRAP 4 Minutes of the following:
90% Cal Row
Rest 75 seconds
AMRAP 3 Minutes of the following:
Bar Facing Burpees
Rest 60 seconds
AMRAP 2 Minutes of the following:
Wall Balls
Rest 45 seconds
AMRAP 1 Minute of the following:
Chest to Bar Pull-Ups
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