Schedule for the Weekend:
1. Saturday, November 25th, 2017: 9:00 am Partner Workout
2. Saturday, November 25th, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, November 25th, 2017: 10:00 am Competition Phase
4. Sunday, November 26th, 2017: 9:00 am-11:00 am Open Gym
5. Sunday, November 26th, 2017: 10:00 am Vagabond Sweat Class
6. Sunday, November 26th, 2017: 8:00 am Vagabond Circuit Training Class-Week 3

+

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.

+

2. 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.
+
3. 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
+
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:
10 Rounds for time of the following:
12 Ball Slams or 12 KBS
10 Burpees
Switch off every round
+
Right into the following
+
10 Rounds for time of the following:
10 Cal Row or 10/8 Cal Assault Bike
12 Hang Power Cleans or DB Hang Power Cleans
Switch off every round
B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
10 Rounds for time of the following:
12 Ball Slams or 12 KBS
10 Burpees
Switch off every round
+
Right into the following
+
10 Rounds for time of the following:
10 Cal Row or 10/8 Cal Assault Bike
12 Hang Power Cleans or DB Hang Power Cleans
Switch off every round
C. Competition Phase
Team Workout or Individual Workout
Teams of Two Complete the following:
10 Rounds for time of the following:
12 Hang Power Snatch @ 75/55 lbs
10 Burpees
Switch off every round
+
Right into the following
+
10 Rounds for time of the following:
10 Cal Assault Bike Sprint or 10 Cal Row
10 Hang Power Cleans @ 115/75 lbs
Switch off every round
or
Individual Workout:
A. Barbell CP Testing:
Build to heavy 1 rep in the Power Clean, this does not have to be a max, just something heavy for the day, 8 minute time limit.
+
Rest 8-10 Minutes
+
AMRAP 4 Minutes of 80% of Power Clean of above
+
Rest 4 Minutes
+
AMRAP 4 Minutes of 90% of Power Clean above
+
3 Rounds for time of the following:
Assault Bike Calories 30/25 Calories
KBS 20 reps
Chest to bar pull-ups 10 reps
+
Rest 8-10 Minutes
+
21-18-15-12-9-6-3 of the following:
Cal Row
DB Snatch @ 55/35 lbs(Alternate every rep)(These are light, move fast and efficient)
Post Comments to Group Page.