1. Vagabond Next Beginners Class on November 6th, 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 Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.
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3. Vagabond Annual Workout for the Easton Food Pantry on Saturday, November 18th @ 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 11/18!
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 11/18.
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
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3-5 minutes of coach option
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Scap Push-Ups
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Single Arm Bench Press, 10 reps/each arm @ 30×1 x 3 sets, rest 45 seconds between sets.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds between sets.
A3. DB Tricep Extensions, 10 reps x 3 sets, rest 45 seconds between sets.
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B. Complete the following:
4 Sets of the following:
1 Minute of No Push-Up Burpees
Rest 15 Seconds
30 Seconds of Jump Rope-Single Unders or Double Unders
Rest 15 Seconds
1 Minute of Row or 10 Meter Shuttle Run
Rest 15 Seconds
30 Seconds of Plank Holds
Rest 15 Seconds
B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. High Hang Muscle Clean, 6 reps x 3 sets, rest 45 seconds between sets.
High Hang Muscle Clean starts from high hang position, it is dip of the legs then fast elbows, with no re-dipping, weight will be much lower here, and focus more on technique.
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds between sets.
A3. Strict Mix Grip Pull-Ups Total, 8-12 reps x 3 sets, rest 90 seconds between sets.
Sub Movement: Lat Pull-Downs, 10-12 reps or Strict Negative Pull-Ups, 4-5 reps
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C. Complete the following:
4 Sets of the following:
1 Minute of Assault Bike
Rest 15 Seconds
30 Seconds of Hang Power Cleans @ 115/75, 95/65, 75/55 lbs
Rest 15 Seconds
1 Minute of 10 Meter Shuttle Run
Rest 15 Seconds
30 Seconds of Shoulder to Overhead @ above weight
Rest 15 Seconds
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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