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 8th 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 KBS
Rest 10 Seconds
30 Seconds of Banded Good Mornings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold Box Step-Ups, 5 reps/each side x 3 sets, rest 45 seconds.
Go Heavier than you would on higher reps
A2. Standing Cable or Banded Row, 10-12 reps/each arm x 3 sets, rest 45 seconds.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
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B. 5 Sets of the following @ Aerobic Effort:
45 Second Assault/Airdyne
45 Second Burpee
Rest 30 seconds
45 Second Assault/Airdyne
45 Second Ball Slam
Rest 60 seconds
*Total Time: 22 minutes and 30 seconds*
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. Hang Power Cleans, 3 reps x 3 sets, rest 45 seconds.
A2. DB Row, 8 reps heavy/each arm x 3 sets, rest 45 seconds.
A3. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
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B. 5 Sets of the following @ Aerobic Effort:
45 Second Row
45 Second Hang Squat Clean @ 95/65 lbs
Rest 30 seconds
45 Second Row
45 Second Lateral Burpees
Rest 60 seconds
*Total Time: 22 Minutes and 30 Seconds*
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Power Clean, on the minute, every minute x 10 minutes of the following:
2 reps @ 60%
B. Clean Deadlift Cluster, 1.1.1 x 3 sets @ 75%, rest 1 minute between sets.
C. High Bar Back Squat of the following:
5 reps @ 70%, 5 reps @ 75%, 5 reps @ 70%, 5 reps @ 75%, rest 1-2 minutes between sets.
D. Gymnastics Fatigue Training:
On the minute, every minute x 12 minutes of the following:
Minute 1: 2-4 Ring Muscle-Ups-depending on ability
Minute 2: 15/10 Cal Assault Bike
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E. Conditioning Piece of the following:
3 Sets of the following @ Hard Aerobic Effort of:
10 Hang Power Cleans @ 135/95 lbs
20 Burpee Box Jumps @ 24/20 inches
30 Wall Balls @ 20/14 lbs
Goal unbroken cleans and wall balls
Rest 4-5 minutes between sets
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