“Monday 11.22.2021 + Thanksgiving Schedule for Week”

Vagabond of the Month for October: Tatiana N


Best thing about Vagabond:

The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!


Vagabond Annual Food Drive Virtually with Gift Cards Between November 8th- November 21st Collection Time

We’ll be collecting donations thru November 8th thru November 21st to directly benefit the Easton Food Pantry-
Perishable item or grocery gift cards are what we will be collecting this year!


Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 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 Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
2 Sets of the following:

5 spiderman stretch/each way + Run 100 Meters + 10 Pallof Press/each way + Run 100 meters + 10 Shoulder Taps/each way + Run 100 Meters + 5 samson stretch/each way


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. High Bar Back Squat(Heel Lift If Needed), 8-10 reps x 3 sets, rest 30 seconds.

*1RM Data: 9/14/2020 or 1/4/21*

A2. TRX Row, 10 reps  @ 1 second pause top position x 3 sets, rest 30 seconds.

B1. Single Leg Split Stance Squat, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. Double Arm DB Hammer Curl, 10-12 reps x 3 sets, rest 30 seconds.


C. Conditioning of the following:

21-15-12-9-6-3 of the following:

Cal Row

DB Floor Press

50-40-30-20-10 of the following:

Jump Rope Singles

FLR Holds in Seconds

*No rest just keep moving between sets*


B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Mid Thigh High Hang Power Snatch Pause, 3 reps x 5 sets, rest as needed

B1. Strict Pull Ups, clusters reps x 3 sets or TRX Row, 10-12 reps, or Barbell Row, 5 reps x 3 sets, rest 45 seconds.

B2. Half Kneeling Single Arm KB or DB Press, 10 reps/each way x 3 sets, rest 30 seconds.

B3. DB Zotman Curls, 10 reps x 3 sets, rest 30 seconds.


C. Conditioning of the following:

21-15-12-9-6-3 of the following:

Cal Assault Bike

Hang Power Clean @ 95/65, 75/45 lbs

50-40-30-20-10 of the following:

Double Unders(100-80-60-40-20 of single unders)

KB Holds in Seconds

*No rest just keep moving between sets*

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