"Monday 11.21.2016 + Schedule for Thanksgiving Holiday Week + VBC Olympic Lifting Class"

Thanksgiving Week Holiday Schedule:

A. Wednesday, November 23rd, 2016: 6 am, 715 am, 9 am, 12 pm, 1 pm-4 pm Open Gym, 430 pm class

B. Thursday, November 24th, 2016: 9:00 am class only

C. Friday, November 25th, 2016: 9:00 am class + 10:00 am to 1:00 pm Open Gym


Vagabond Olympic Lifting Class Workout on Monday, November 21st @ 6:35 pm. CLICK HERE FOR WORKOUT.


*Gym Brief for the Week*

1. Vagabond Next Beginners Class on December 12th: Cost only $119 for the 2 week class
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 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus.  Save the date and go to our Facebook Annual Holiday Party Page.



3. Vagabond Toy Drive on Saturday, December 17th @ 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 4th 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. CLICK HERE.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A1. DB Box Step-Ups, 8/each side x 3 sets, rest 45 seconds.
A2. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds.
A3. DB Curls, 8-10 reps x 3 sets, rest 45 seconds.
B. 5 Sets of the following @ Hard Effort:
12/8 Calorie Assault(15/12 Calorie Airdyne)
9 Ball Slams
6 Burpees
Rest 45 seconds between sets
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Clean Cluster, 1.1 reps on the minute, every minute 8 minutes. Use 70-75% of your 1RM, which last was performed on October 3rd.
B. 5 Sets of the following @ Hard Effort:
15/10 Cal Row
12 Burpees
9 Box Jumps
6 Power Cleans @ 135/95 lbs, 115/75 lbs
Rest 90 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 7 Squat-Hatch-Day 1
1) Clean Clusters of the following:
1.1 @ 60%
1.1 @ 65%
1.1 @ 70%
1.1 @ 70%
2) Clean Pull Cluster, 1.1.1 x 4 sets @ 80%, rest as needed between sets.
3) High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 1 rep @ 85%, 1 rep @ 90%
4) Front Squat, 70%, 5 reps x 3 sets, rest 1 minute between sets.
5) Reverse Hyper, 50% of back squats, 10 rep x 3 sets, rest as needed between sets.
6) 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:
Power Cleans @ 135/95 lbs
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