"Saturday 11.19.2016 + Vagabond Annual Food Drive Workout @ 9:00 am"

Vagabond Fifth 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!

vagabond-2016-food-drive

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Vagabond Annual Food Drive
12 Rounds for time of the following:
150 Meter Row or 200 Meter Run
12 Kettlebell Swings
9 Air Squats
12 Ball Slams
Partner 1 does Round 1, Partner 2 does Round 2, complete this fashion until 12 rounds are completed together.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
12 Rounds for time of the following:
150 Meter Row or 200 Meter Run
12 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
9 Front Squats
6 Burpees
Partner One does Round 1, Partner 2 does Round 2, and continue this fashion until all 12 rounds are completed together.
C. Competition Phase
Community Builder/Team Workout
Teams of Two Complete the following:
12 Rounds for time of the following:
150 Meter Row or 200 Meter Run
12 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
9 Front Squats
6 Burpees
Partner One does Round 1, Partner 2 does Round 2, and continue this fashion until all 12 rounds are completed together.
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