Schedule for the Weekend:
1. Saturday, November 18th, 2017: 9:00 am Partner Workout
2. Saturday, November 18th, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, November 18th, 2017: 10:00 am Competition Phase
4. Sunday, November 19th, 2017: 9:00 am Vagabond Gymnastics Class
5. Sunday, November 19th, 2017: 9:00 am-11:00 am Open Gym
6. Sunday, November 19th, 2017: 10:00 am Vagabond Sweat Class
7. Sunday, November 19th, 2017: 8:00 am Vagabond Circuit Training Class-Week 2
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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 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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3. 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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4. 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:
Vagabond Annual Food Drive
10 Rounds for time of the following:
20 Burpees
250 Meter Row or 200 Meter Run or 15/10 Cal Assault Bike
25 KBS Russian
250 Meter Row or 200 Meter Run or 15/10 Cal Assault Bike
25 Wall Balls or Goblet Squats
Break up as you see fit. You can break up run/row, burpees, wall balls, and kbs as you see fit, as long as a team you finish all 10 rounds combined.
B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
Vagabond Annual Food Drive
10 Rounds for time of the following:
20 Burpees
250 Meter Row or 200 Meter Run or 15/10 Cal Assault Bike
25 KBS Russian
250 Meter Row or 200 Meter Run or 15/10 Cal Assault Bike
25 Wall Balls or Goblet Squats
Break up as you see fit. You can break up run/row, burpees, wall balls, and kbs as you see fit, as long as a team you finish all 10 rounds combined.
C. Competition Phase
Team Workout or Individual Workout
Teams of 2 Complete the following of:
Assault Bike Calories, switch every 10 or 15 calories on the bike or every 45 seconds.
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Right into the next workout of:
8 Rounds as a team of two:
15 Burpees
15 Hang Power Snatches @ 75/45 lbs
15 Wall Balls
Switch off every round
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Assault Bike Calories, switch every 10 or 15 calories on the bike or every 45 seconds.
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Individual Workout:
AMRAP 15 Minutes of the following:
30-25-20-15-10-5 of
Cal Assault Bike
Thrusters @ 75/55 lbs
Burpees Lateral
Finish what you can in 15 minutes, if you finish all repetitions and still time on the clock, then start back over, and stop once 15 minutes has expired.
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