"Schedule for Events for December: Holiday Party(December 18th) + Toy Drive(December 19th) + Olympic Lifting Class on Monday @ 6:35 pm"(11.30.2015)
*Vagabond Toy Drive on Saturday, December 19th @ 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 3rd 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 12.19- RSVP now @ our Facebook Annual Toy Drive Page. CLICK HERE.
*Vagabond Holiday Party on Friday, December 18th @ 9:00 am*
Join us all on Saturday, December 18th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Fifth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and games. Save the date and go to our Facebook Annual Holiday Party. CLICK HERE.
Vagabond Olympic Lifting Class on Monday, November 30th @ 6:35 pm. CLICK HERE FOR WORKOUT.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Banded Hamstring Stretch-2 Minutes/each side
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A. Front Squat, 1 rep or heavy single x 5 sets @ 90%, rest 1 minute.
Get 1RM results from July 31st or October 30th
B1. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Plank Holds, 1 minute total x 3 sets, rest 45 seconds between sets.
C. 2 Sets of the following:
AMRAP 6 Minutes of the following:
3 DB Strict Press
9 Cal Row
Rest 3 Minutes between sets
B. Fitness Phase
Power Clean % + Upper Body Press/Upper Body Pull + Conditioning Aerobic Interval
A1. Power Clean Cluster, 60% x 1.1.1, 65% x 1.1.1, 70% x 1.1, 75% x1.1, rest 1 minute between sets.
A2. DB Half Kneeling Single Arm Press, 8 reps/each side x 4 sets, rest 1 minute between sets.
A3. Side Bridges, 25 seconds.each side x 4 sets, rest 1 minute between sets.
B. AMRAP 12 Minutes of the following: Non-Stop Pace/Keep Moving
12 Kettlebell Swings
6 Box Jumps @ 24/20 inches
C. Competition Phase
3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro)
A. Power Snatch, 75%, 1 rep x 6 sets, rest 90 seconds between sets.
B. Push Jerk, 75%, 1 reps x 6 sets, rest 1 minute between sets.
C. Snatch Deadlift, 100% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
D. Front Squats, 75% x 3 reps x 5 sets, rest 1-2 minutes between sets.
E. 4 Rounds for time of the following:
18 Cal Row
15 Wall Balls @ 20/14 lbs
12 Kettlebell Swings @ 70/53 lbs
F. Accumulate 2 Minutes of L-Sit Position on Parallets.
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