Schedule for the Weekend:
1. Saturday, December 9th, 2017: 9:00 am Partner Workout-Vagabond Annual Toy Drive
2. Saturday, December 9th, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, December 9th, 2017: 10:00 am Competition Phase
4. Sunday, December 10th, 2017: 9:00 am-11:00 am Open Gym
5. Sunday, December 10th, 2017: 10:00 am Vagabond Sweat Class
6. Sunday, December 10th, 2017: 8:00 am Vagabond Circuit Training Class-Week 5
7. Sunday, December 10th, 2017: 9:00 am Vagabond Gymnastics Class
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1. Vagabond Next Beginners Class on January 8th, 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 8th 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.
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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 12.9- RSVP now @ our Facebook Annual Toy Drive Page.
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-Annual Holiday Toy Drive
Teams of Two Complete the following:
4 Sets of the following:
50/40 Cal Row or 50/40 Cal Assault Bike
40 Burpees
30 Box Jumps or Step-Ups or Ball Slams
20 KBS Russian
10 Hang Power Cleans or DB Hang Power Cleans(Each Person does 5 reps)(Go Heavier than Usual)
One member works at a time, and break up repetitions as you see fit, just have to finish each movement before moving onto the next one.
B. Fitness Phase
Vagabond Partner Team Workout-Annual Holiday Toy Drive
Teams of Two Complete the following:
4 Sets of the following:
50/40 Cal Row or 50/40 Cal Assault Bike
40 Burpees
30 Box Jumps or Step-Ups or Ball Slams
20 KBS Russian
10 Hang Power Cleans or DB Hang Power Cleans(Each Person does 5 reps)(Go Heavier than Usual)
One member works at a time, and break up repetitions as you see fit, just have to finish each movement before moving onto the next one.
C. Competition Phase
Team Workout or Individual Workout
Opens Tester Workout:
4 Rounds for time of the following;
20/14 Cal Assault Bike
20 Wall Balls @ 20/14 lbs to ten foot target
20 Cal Row
20 Box Jump Overs @ 24/20 inches
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Cool Down Workout:
10 Sets of the following:
30 Second Assault Bike @ Moderate Pace
rest 15 seconds
30 Second Jump Rope-Double Under(Use Heavy Rope if you have one)
rest 15 seconds
30 Second Russian KBS
rest 30 seconds
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