"Monday 12.5.2016 + Vagabond Olympic Lifting Class @ 6:35 pm + Vagabond Kids Class @ 3:30 pm"

Vagabond Olympic Lifting Class on Monday, December 5th @ 6:35 pm. CLICK HERE WORKOUT.

Vagabond Kids Class on Monday, December 5th @ 3:3o pm. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th:
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.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Do Something Different!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A1. Front Squat, 8 reps(50-55%) x 3 sets, rest 1 minute.
A2. Hollow Hold Clusters, 10 seconds.10 Seconds.10 Seconds x 3 sets, rest 1 minute.
A3. Ring Row, 8-10 reps x 3 sets, rest 1 minute.
Scale up to Strict Pronated Pull-Ups, 6-8 total reps x 3 sets
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B. 5 Sets of the following @ Hard Effort:
3 Box Squats @ Moderate Weight @ Parallel Height
8 Burpees
125/100 Meter Row
Rest 1 minute between sets
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Sumo Deadlift, 2 reps x 8 sets(40-50%), rest 30 seconds between sets.
B1. Hollow Hold Cluster, 10 seconds.10 seconds.10 seconds x 3 sets, rest 30 seconds.
B2. Barbell Good Morning, 10 reps x 3 sets, rest 60 seconds.
Use moderate weight for Good Mornings
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C. 5 Sets of the following @ Hard Effort:
3 Deadlifts @ 225/155, 185/135, 135/95 lbs(If you do not want to deadlifts in workout, then perform 3 box squats @ parallel)
9 Lateral Burpees
12/8 Cal Assault Bike or Run 200 Meters-Client Choice(If you run, make it a hard run, no jogging)
Rest 1 minute between sets
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 9 Squat-Hatch-Day 1
1) Clean Clusters of the following:
1.1.1 @ 60%
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
2) High Bar Back Squat, 5 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 2 reps @ 90%, 1 rep @ 95%
3) Front Squat, 5 reps @ 65%, 4 reps @ 75%, 4 reps @ 80%.
4a) Reverse Hypers, 50% of back squats, 10 reps x 3 sets, rest 1 minute.
4b) Barbell Good Mornings @ moderate weight, 8 reps x 3 sets, rest 1 minute.
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5) Short Aerobic Tester:
3 Rounds for time of the following:
84 Double Unders
42 Cal Row
21 Cal Assault Bike
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