VAGABOND BRING A FRIEND DAY EVERY THURSDAY EVERY CLASS.

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1. Vagabond Next Beginners Class on December 4th, 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!

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4. Vagabond 6th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th 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 new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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5. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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 12.17- 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 Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Single Arm Standing Press w/Foot on Box, 10 reps/each arm @ 30×1 x 3 sets, rest 45 seconds between sets.
Rules: If you are pressing with your right arm, then put your left leg on box at 90 degree angle, and if you are pressing with your left arm, then put your right leg on box at 90 degree angle.
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds between sets.
A3. DB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds between sets.
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B. Complete the following:
5 Sets of the following:
21 Kettlebell Swings Russian
200 Meter Run or 250 Meter Row
9 DB Push Press or Barbell Push Press @ 75/45 lbs
Rest 45 seconds between sets.
B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. High Hang Muscle Snatch, 5 reps x 3 sets, rest 45 seconds between sets.
High Hang Muscle Snatch starts from high 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. We did this last week Hang Muscle Cleans, same concept, this time just going overhead with a snatch position
A2. Deadbug Pressing Against Wall, 8 reps/each wayx 3 sets, rest 45 seconds between sets.
A3. Ring Rows, 8-10 reps @ 2 second pause @ top portion of movement x 3 sets, rest 45 seconds between sets.
There should be no curling at the top of the movement, keep tight like a plank hold position, emulate this position.
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B. Complete the following:
5 Sets of the following:
35 Double Unders(60 Single Unders)
200 Meter Run or 250 Meter Row
12 Shoulder to Overhead @ 115/75, 95/65 lbs
Rest 45 seconds between sets.
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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