Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
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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
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, December 11th, 2021
Community Open Workout 9 am to 12 pm
Complete the following of:
35 Minutes of the following @ moderate, sustainable effort of:
30 Second Hard Pace Bike or Row-Each Partner Does
20 Burpees-Each Partner Does 10 reps
16 Barbell or DB Push Press-Each Partner does 8 reps
12 Hang Squat Cleans or Russian KBS-Each Partner Does 12 Reps
8 Box Jumps or 8 Step-Ups/each leg-Each Partner does 8 reps
20 Second KB or DB Farmer’s Hold or Pull Up Hang or FLR Hold-Each Partner Does
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Sunday, December 12th, 2021:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
8 Weighted Step-Ups/each leg or 5 Front Squats Barbell Heavy
10 Monster Band Walks/each side
10 Banded Face Pulls
10 Glute Bridges
20 Banded Curls
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B. Conditioning Piece of the following:
20-15-10-5 of the following:
Cal Row or Cal Assault Bike
FLR Hold or Plank Hold or FLR Hold Shoulder Taps in Seconds x 2 in duration(40 seconds-30 seconds-20 seconds-10 seconds)
Goblet Squats
DB Floor Press
Russian KBS
DB Curls
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