Schedule for the Weekend:
1. Saturday, November 11th, 2017: 9:00 am Partner Workout
2. Saturday, November 11th, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, November 11th, 2017: 10:00 am Competition Phase
4. Sunday, November 12th, 2017: 10:00 am Vagabond Powerlifting Class.
5. Sunday, November 12th, 2017: 9:00 am-11:00 am Open Gym
6. Sunday, November 12th, 2017: 10:00 am Vagabond Sweat Class
7. Sunday, November 12th, 2017: 8:00 am Vagabond Circuit Training Class-Week 1
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1. Vagabond Next Beginners Class on December 4th, 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!
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4. Vagabond 6th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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5. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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 Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
50 Calorie Row or 45 Calorie Assault Bike or 600 Meter Run Total as a Team
60 Wall Balls
60 Burpees
50 Calorie Row or 45 Calorie Assault Bike or 600 Meter Run Total as a Team
60 Box Jumps
60 Kettlebell Swings or 60 Hang Power Cleans @ 115/75 lbs
B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
50 Calorie Row or 45 Calorie Assault Bike or 600 Meter Run Total as a Team
60 Wall Balls
60 Burpees
50 Calorie Row or 45 Calorie Assault Bike or 600 Meter Run Total as a Team
60 Box Jumps
60 Kettlebell Swings or 60 Hang Power Cleans @ 115/75 lbs
C. Competition Phase
Team Workout or Individual Workout
Teams of 2 Complete the following of:
12 Rounds for time of the following:
250 Meter Row
12 Hang Power Cleans @ 115/75 lbs
9 Front Squats
6 Lateral Burpees
2-3 Muscle-Ups(Can sub in 8 chest to bar pull-ups)
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Individual Workout:
35 Minutes on the clock complete the following of:
25 Double Unders
10 Thrusters @ 75/55 lbs
25 Double Unders
10 Kipping Handstand Push-Ups
20/15 Cal Row
After every round completed, rest 90 seconds between each round completed, so get thru 25 double unders, 10 thrusters, 25 double unders, 10 handstand push-ups, cal row, then rest 90 seconds, walk, rest, etc.
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