Vagabond Olympic Lifting Class on Monday, November 28th @ 6:35 pm. CLICK HERE.

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Vagabond Kids Class on Monday, November 28th + Wednesday, November 30th @ 3:30 pm. CLICK HERE.

*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.
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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.
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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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up-Do Something Fun!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, work to a 1 rep max, 12 minute time limit.
Compare to October 10th for last time tested, post what you got in October and what you got now
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B. 10 Rounds for time of the following:
12 Ball Slams
8/6 Calorie Assault Bike
12 Box Step-Ups
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Snatch, work to heavy single, 12 minute time limit. Power or Squat Allowed.
Compare to September 26th last time tested, post what you got last time and what got now
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B. 10 Rounds for time of the following:
8 Hang Power Snatches @ 80/55 lbs, 65/45 lbs
15/10 Cal Row
8 Lateral Burpees
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 8 Squat-Hatch-Day 1
1) Clean Clusters of the following:
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
1.1 @ 80%
1 @ 85%
1 @ 90%
2) High Bar Back Squat, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 75%, 5 reps @ 80%
3) Front Squat, 65%, 5 reps x 5 sets, rest 1 minute between sets.
4) Reverse Hyper, 24% of back squats, 20 res x 3 sets, rest as needed between sets.
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5) Short Aerobic Tester:
10 Rounds for time of the following:
4 Burpees
6 Wall Balls @ 20/14 lbs
8 Kettlebell Swings @ 70/53 lbs
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