“Saturday 11.20.2021 + Sunday 11.21.2021 + Thanksgiving Week Schedule”

Vagabond of the Month for October: Tatiana N


Best thing about Vagabond:

The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!


Vagabond Annual Food Drive Virtually with Gift Cards Between November 8th- November 21st Collection Time

We’ll be collecting donations thru November 8th thru November 21st to directly benefit the Easton Food Pantry-
Perishable item or grocery gift cards are what we will be collecting this year!


Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 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 Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, November 20th, 2021:

Community Open Workout 9 am to 12 pm

Complete the following of:

40 Minutes of the following @ moderate, sustainable effort of:

30 Cal C2Bike or 20 Cal Row or 16 Cal Assault Bike

24 Russian KBS or 24 Hang Power Cleans

24 Goblet Squats or 24 Barbell Front Squats

30 Cal C2ike or 20 Cal Row or 16 Cal Assault Bike

24 Burpees

24 Ball Slams or Pull Ups

40 Meter KB or DB Farmer’s Walk



Sunday, November 21st, 2021:

Open Gym 9 am to 11 am

A. Posterior Chain of the following:

4 Sets of the following:

5 Split Stance Squat/each leg(last week we did 6 reps, this week go to 6 reps and up in weight)

10 Monster Band Walks/each side

20 Glute Bridges

10 TRX Row or Lat Pull Down


B. Conditioning Piece of the following:

20 Minutes of the following:

8 DB Bench Press or Barbell Bench Press

15/10 Cal Assault Bike(Run 200 Meters)

8 Russian KBS

50 Jump Rope Singles

30 Second Quad Hold or FLR Hold

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