Vagabond of the Month for October: Tatiana N
Best thing about Vagabond:
The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!
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Vagabond Annual Food Drive Virtually with Gift Cards Between November 8th- November 21st Collection Time
We’ll be collecting donations thru November 8th thru November 21st to directly benefit the Easton Food Pantry-
Perishable item or grocery gift cards are what we will be collecting this year!
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Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 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 Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
5 inch worms + Run 100 Meters + 5 Broad Jumps + Run 100 meters + 10 Russian KBS + Run 100 Meters + 10 Goblet Squats Light
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning1RM Max for Strict Press on June 30th + 1RM Max for Bench Press on May 20th + 1RM Push Press on August 5th)
A. Upper Body Pump + Mobility of the following:
3 Sets of the following of the pump session
8 Standing Cable Row/each arm-Slow eccentric @ 2 second return each rep
10 DB Tate Press
20 Banded Push Downs
2 Front Squats(Last week we did 3 reps)
10 Lat Pull Downs
25 Cal C2Bike or 20 Cal Row or 15 Cal Assault Bike Harder Pace than Usual for warm up
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B. Conditioning of the following:
15 Minutes of the following:
40 Jump Rope Singles
20 Second FLR Hold or Plank Hold or KB Farmer’s Hold
10 Cal Row
5 DB Thrusters
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Rest 3 Minutes
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4 Minute Hard Effort on Row, Bikes, Ski Erg(Last week we did 3 minutes)
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B. Fitness Phase
A. Upper Body Pump + Mobility of the following:
4-5 Sets of the following:
6 DB Floor Press or 2 Close Grip Bench Press(Last week we did 8 reps of db floor press or 3 close grip bench press)
12 Standing Cable Row/each arm
6 Deadbug Pressing AGST Wall/each way 3 second hold each rep
12 Seated Cable Pull Down/each arm
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B. Conditioning of the following:
15 Minutes of the following:
10 Barbell Hang Power Cleans @ 115/80, 95/65 lbs
20 Second FLR Hold
10 Burpees
20 Double Unders(40 Jump Rope Singles or 20 Heavy Jump Ropes)
10 Front Squats or OH Squats or Wall Balls or Goblet Squats
5 Box Jumps or Ball Slams
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Rest 3 Minutes
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4 Minute Hard Effort on Row, Bikes, Ski Erg(Last week we did 3 minutes)
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