"Thursday 11.10.2016"

Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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.
2. Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 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 11/19!
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 11/19.
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
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row/Airdyne 25 Seconds
10 goblet squats
5 Push-Ups or Scaled Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + Short Conditioning
A1. Sumo Deadlift, 6 reps x 3 sets(50%), rest 45 seconds.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
A3. Sorensen Hold, 30-45 seconds x 3 sets, rest 45 seconds.
B. Complete the following of:
21-15-9 of:
KB Deadlifts @ weight chosen by client
Cal Assault Bike(do 30-20-10 for Cal Airdyne)
After every set completed, complete 100 meter DB Farmer’s Carry, so if you finish 21 KB Deadlifts and 21 Cal Assault Bike, go complete 100 Meter Farmer’s Walk.
B. Fitness Phase
Upper Body Variations + PC/Core + Conditioning
A1. Barbell Row, 8-10 reps x 3 sets, rest 30 seconds.
A2. Strict Pull-Ups Anyway, 8-10 reps x 3 sets, rest 30 seconds.(Scale to Negative Pull-Ups, total 4-6 reps per set or Lat Pull-Downs, 10-12 reps)
A3. Side Bridges Weighted, 20-25 seconds x 3 sets, rest 30 seconds.
B. Complete the following of:
21-15-9 of:
Hang Power Cleans @ 115/75 lbs, 95/65 lbs
Cal Row
After Every Set Completed, complete 25 Ball Slams or 20 Burpees, so you complete 21 hang power cleans and 21 cal row, then 25 ball slams or 20 Burpees, client/athlete chooses what they want to do Ball Slams or Burpees.
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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