Schedule for the Weekend:
1. Saturday, November 4th, 2017: 9:00 am Partner Workout
2. Saturday, November 4th, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, November 4th, 2017: 10:00 am Competition Phase
4. Sunday, November 5th, 2017: 9:00 am Vagabond Gymnastics Class.
5. Sunday, November 5th, 2017: 9:00 am-11:00 am Open Gym
6. Sunday, November 5th, 2017: 10:00 am Vagabond Sweat Class
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1. Vagabond Next Beginners Class on November 6th, 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!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout
Start: Run 800 meters as a team together or 850 Meters of Row or 50 Cal Assault Bike
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Teams of Two Complete the following:
8 Rounds of the following:
20 Goblet Squats or Wall Balls
20 Burpees
20 Pull-Ups or Sit-Ups
Once this is done complete the following, you can break up repetitions and rounds as you want, as long as you finish 8 rounds total. So you can break up repetitions whatever you want, as long as 20 reps of squats, 20 burpees, 20 sit ups or pull ups are completed for 8 rounds combined.
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Finish: Run 800 meters as a team together or 850 Meters of Row or 50 Cal Assault Bike
B. Fitness Phase
Vagabond Partner Team Workout
Start: Run 800 meters as a team together or 850 Meters of Row or 50 Cal Assault Bike
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Teams of Two Complete the following:
8 Rounds of the following:
20 Goblet Squats or WalL Balls
20 Burpees
20 Pull-Ups or Sit-Ups
Once this is done complete the following, you can break up repetitions and rounds as you want, as long as you finish 8 rounds total. So you can break up repetitions whatever you want, as long as 20 reps of squats, 20 burpees, 20 sit ups or pull ups are completed for 8 rounds combined.
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Finish: Run 800 meters as a team together or 850 Meters of Row or 50 Cal Assault Bike
C. Competition Phase
Team Workout or Individual Workout
Teams of 2 Complete the following of:
100 Hang Power Snatches @ 75/45 lbs-Switch every 30 seconds
100 Calories on Assault Bike-Switch every 45 seconds
150 Wall Balls-Switch every 30 seconds
150 Burpees–switch every 45 seconds
75 Hang Power Cleans @ 95/65 lbs-switch every 30 seconds
75 Calories on Assault Bike-switch every 45 seconds
100 Wall Balls-switch every 30 seconds
100 Burpees-switch every 45 seconds
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Individual Workout:
(Courtesy of Ben B.)
AMRAP 30 Minutes of the following:
500 Meter Row
400 Meter Run
3 Rounds of Cindy(5 Pull-Ups/10 Push-Ups/15 Air Squats)
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