"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!

november-2016-beginners

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:
1.1.1.1 @ 60%
1.1.1.1 @ 65%
1.1.1.1 @ 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
Post Comments to Group Page.