"Thursday 12.1.2016 + Vagabond of the Month for November: Mike Machado + Bring a Friend Every Thursday Every Class"

Vagabond of the Month for November: Michael Machado


“The people, from the long time members to the newbies. There is something to take from everyone. What keeps them coming and talking about what got them to join in the first place.”

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: 
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.
2. Vagabond 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
3. Vagabond Toy Drive on Saturday, December 17th @ 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 4th 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of banded shoulder stretch, 90 seconds/each side
3-4 minutes of the following:
Run 100 meters or Airdyne 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Press/Core + Conditioning
A1. DB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds between sets.
A2. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
A3. DB Curls, 12-15 reps x 3 sets, rest 45 seconds between sets.
B. AMRAP 14 Minutes of the following:
50 Jump Rope Singles
25 Second Plank Hold
12 DB Push Press @ Moderate Weight
B. Fitness Phase
Posterior Bending/Upper Body Push/Core + Conditioning
A1. Deadlift Traditional, 80%, 3 reps x 3 sets, rest 60 seconds.
A2. DB Row, 8-10 reps/each arm x 3 sets, rest 60 seconds.
A3. Tall Kneeling Pallof Press, 10-12 reps/each way x 3 sets, rest 60 seconds.
B. AMRAP 14 Minutes of the following:
3 Hang Power Cleans @ 155/105, 135/95, 115/75 lbs
9 Overhead Throws w/ Ball Slam-Choose weight
12/9 Cal Assault Bike(20/14 Cal Airdyne) or Run 200 Meters
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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