1. Vagabond Next Beginners Class on January 8th, 2018:
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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Schedule for the Weekend:
1. Saturday, December 23rd, 2017: 9:00 am Partner Workout Holiday Special
2. Saturday, December 23rd, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, December 23rd, 2017: 10:00 am Competition Phase
4. Sunday, December 24th, 2017: 9:00 am-11:00 am Open Gym
5. Sunday, December 24th, 2017: 10:00 am Vagabond Sweat Class-12 Days of Christmas Workout!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout-Christmas Special
Teams of Two Complete the following:
AMRAP 40 Minutes of the following:
“Deck the Halls with Wall Balls, Burpees, Boxes, and Row”
60/50 Calorie Row or 60/50 Calorie Assault Bike
75 Burpees
60/50 Calorie Row or 60/50 Calorie Assault Bike
75 Box Jumps or Step-Ups
60/50 Calorie Row or 60/50 Calorie Assault Bike
75 Hang Power Snatches @ 75/45 lbs or Kettlebell Swings
B. Fitness Phase
Vagabond Partner Team Workout-Annual Holiday Toy Drive
Teams of Two Complete the following:
AMRAP 40 Minutes of the following:
“Deck the Halls with Wall Balls, Burpees, Boxes, and Row”
60 Calorie Row or 60 Calorie Assault Bike
75 Burpees
60 Calorie Row or 60 Calorie Assault Bike
75 Box Jumps or Step-Ups
60 Calorie Row or 60 Calorie Assault Bike
75 Hang Power Snatches @ 75/45 lbs or Kettlebell Swings
C. Competition Phase
Team Workout or Individual Workout
Opens Tester Workout:
AMRAP 18 Minutes of the following:
120 Double Unders
30 Burpees
30 Pull-Ups
30 Box Jumps
120 Double Unders
30 Shoulder to Overhead @ 115/75 lbs
30 Front Squats @ above weight
30 Toes to Bar
30 Cal Assault Bike
If you make it thru the first round, then you start over and go again.
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Cool Down Workout:
5 Sets of the following:
1 Minute Bike @ easy pace
rest 30 seconds
30 Seconds KBS
rest 15 seconds
1 Minute Row @ easy pace
rest 30 seconds
30 Seconds Ball Slams
rest 15 seconds
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