1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am
CLICK BELOW TO REGISTER TODAY!
https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/
The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits. In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.
- Kettlebell safety
- Power breathing
- Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
- Troubleshooting drills along with progressions and regressions of the swing
We will then take what you learned and finish up with a group workout!
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3. Vagabond Annual Food Drive on Saturday, November 23rd @ 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 11/23!
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 11/23.
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:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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3 Sets of the following:
20 Seconds of russian kbs
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning
A. Strict Press, 8 sets of 2 reps, rest 1-2 minutes between sets.
Stay @ 50-60% of your best 1RM, which we performed a heavy single on September 17th, 2019 or May 20th, 2019
Week 4/4 of Strict Press
B1. KB Rotational Row, 6-8 reps/each arm x 2 sets, rest 30 seconds.
B2. DB Zotman Curls, 10-12 reps x 2 sets, rest 45 seconds.
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B. Conditioning of the following:
2 Sets of the following:
8 Minutes @ Steady Pace of:
8 Cal Assault Bike
8 No Push-Up Burpees
30 Jump Rope Singles
8 Ball Slams
Rest 3 Minutes between sets
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B. Fitness Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Weighted Mix Grip Pull-Up, 1.1.1 cluster reps x 4 sets, rest 45 seconds.
People can scale to FLEXED TRX Hang Cluster, 7-9 seconds, rest, 6-8 seconds, rest, 7-9 seconds x 3 sets or Weighted Negative Pull-Up Cluster, 1.1.1 x 3 sets, rest 60 seconds.
Week 3 of Weighted Pull-Ups, switch out after Week 3
A2. FLR Hold Clusters, 15 seconds(4 reps) hard hold, rest 5 seconds between cluster reps x 3 sets, rest 45 seconds.
You will perform 15 second hold, then rest 5 seconds, 15 second hold, rest 5 seconds, continue this until it is completed 4 times and this is ONE SET.
A3. Banded Pull-Aparts, 20 reps x 3 sets, rest 60 seconds.
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B. Conditioning of the following:
2 Sets of the following:
8 Minutes @ Steady Pace of:
10 Cal Row(200 Meter Run)
10 Box Step-Ups(5/each side @ weighted or unweighted)
10 DB Floor Press
20 Second KB Farmer’ Hold
Rest 3 Minutes between sets
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