"Monday 11.7.2016 + Next Vagabond Beginners: November 21st + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, November 7th @ 6:35 pm. CLICK HERE FOR WORKOUT.


Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 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 11/19!
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 11/19.
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!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Shoulder Prep Warm-Up:
3-4 Minutes of the following:
Coach Option Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Back Box Squat Speed, 3 reps x 8 sets, rest 30 seconds between sets.
Use 50% of 1RM, these do not have to be wide stance, they can be regular stance
B. Complete the following @ Aerobic, Moderate Pace:
9 Minute AMRAP of the following:
8 Goblet Squats
8 Kettlebell Swings-Russian
8 Ball Slams or Step-Ups-Client Choice
10/8 Cal Row
Rest 3 Minutes
Repeat Above, keep track of rounds + reps to ensure consistency thru workout.
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Snatch Deadlift(1 rep) + Hang Power Snatch(1 rep) + Hang Power Snatch(1 rep) x 5 sets, rest as needed between sets.
Look at September 26th for 1RM totals
B. Complete the following @ Aerobic, Moderate Pace:
9 Minute AMRAP of the following:
8 Burpees
8 Kettlebell Swings-Heavy Russian Swings-
8 Step Down Box Jumps
12/10 Cal Assault Bike(15/12 Cal Airdyne)(Option-Can Run 200 Meters)
Rest 3 Minutes
Repeat Above, keep track of rounds + reps to ensure consistency thru workout.
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 5 Squat-Hatch-Day 1
1) Clean Clusters of the following: @ 60% @ 65% @ 70%
2) Clean Deadlift, 4 reps x 3 sets @ 90% of best clean.
3) High Bar Back Squat, 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90%
4) Front Squat, 80% x 3 reps x 3 sets, rest 2 minutes between sets.
5) Glute Ham Raises, 10 reps x 3 sets, rest 1 minute between sets.
6) 8 Rounds for time of the following:
7 Hang Power Cleans @ 115/75 lbs
7 Lateral Burpees
7 Step Down Box Jumps @ 24/20 inches
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