"Monday 11.6.2017 + VBC Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday’s @ 6:35 pm. CLICK HERE FOR WORKOUT.

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1. Vagabond Next Beginners Class on November 6th, 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 Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.
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3. Vagabond Annual Workout for the Easton Food Pantry on Saturday, November 18th @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/18!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/18.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

Friends Pat

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 Crossover Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Strict Mix Grip Pull-Ups, 6-10 reps total x 3 sets, rest 45 seconds.
Sub Movement: Lat Pull-Downs, 10-12 reps or Negative Pull-Ups, 4-5 reps
A3. DB External Rotations, 8-10 reps/each arm x 3 sets, rest 45 seconds.
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B. 10 Sets of the following:
1 Minute of the following:
6 Burpees
6 Goblet Squats
Remaining time Ball Slams
Rest 30 Seconds between sets
*Score total amount of ball slams for 10 sets*
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Front Squat, 3 reps x 5 sets, rest 1 minute between sets.
Use between 75-80% for your sets
B1. Goblet Hold Walking Lunges, 8 reps/each leg x 2 sets, rest 45 seconds between sets.
B2. Tall Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds between sets.
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C. 10 Sets of the following:
1 Minute of the following:
6 Box Jumps
6 Front Squats @ 115/75, 95/65, 75/55 lbs
Remaining time Burpees
Rest 30 seconds between sets
*Score total amount of burpees for 10 sets*
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat of the following:
2 Rounds of the following, rest as needed between sets.
3 reps @ 80%
2 reps @ 84%
1 rep @ 88%
B. Overhead Squat + Snatch Balance:
6 sets x 1 set
1 set consist of 1 overhead squat + 2 snatch balance
C1. Reverse Hyper, 20 reps @ lightweight x 3 sets, rest 1 minute.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
C3. Barbell Lunges, 5 reps/each leg @ moderate weight x 3 sets, rest 1 minute.
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D. Stamina IGT Training of the following:
8 Sets of the following @ Hard Aerobic Effort of:
7 Hang Power Snatches @ 115/75 lbs
7 Lateral Burpees
7 Chest to Bar Pull-Ups
Rest 30 seconds between sets
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