VAGABOND BRING A FRIEND DAY ALL DAY ALL CLASSES

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1. Vagabond Next Beginners Class on December 10th, 2018:
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 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th 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.
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3. Vagabond Toy Drive on Saturday, December 15th @ 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 6th 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 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Goblet Hold or Plate Lateral Lunge, 8 reps/each side x 3 sets, rest 45 seconds.

A2. Tall Kneeling DB Double Arm Press, 10-12 reps @ 3010 x 3 sets, rest 45 seconds.
A3. DB Seated Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 20 Goblet Squats
Minute 2: 45 Second Front Lean Rest Hold
Minute 3: 20 Walking Lunges(10/each side)
Minute 4: 40 Second Jump Rope-Single or Double Unders
B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power or Squat Snatch, work to a heavy single for the day, go by feeling, 10 minute time limit.
We did heavy single on October 12th
B1. Single Arm DB Floor Press, 8 reps/each arm x 2 sets, rest 45 seconds.
B2. Banded Good Mornings, 20 reps x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 12-15 Hang Power Snatches @ weight chosen by client
Minute 2: 45 Second Lateral Burpees
Minute 3: 16 Front Rack or Back Rack Walking Lunges(8/each side)
Minute 4: 40 Second KB Farmer’s Hold Double Arm Stationary
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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