"Thursday 12.13.2018 + VB Bring a Friend Day All Classes"

1. Vagabond Next Beginners Class on January 7th, 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.

+
2. 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
+
3-5 Minutes of the following:
COACHES YOU DO YOU ON THIS WARM-UP-MAKE FUN IF CAN!
+
3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
rest 10 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Supinated Barbell Row, 8-10 reps x 3 sets, rest 45 seconds.
A2. Deadbug Variation, 8 reps/each leg x 3 sets, rest 45 seconds.
A3. DB Standing Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds.
+
B. Conditioning of the following:
AMRAP 16 Minutes of the following
3 DB Front Squats or Goblet Squats
15 Second Plank Hold
30 Jump Rope Singles
6 DB Front Squats or Goblet Squats
25 Second Plank Hold
30 Jump Rope Singles
9 DB Front Squats or Goblet Squats
35 Second Plank Hold
30 Jump Rope Singles
12 Cal Assault Bike
One round is the whole workout above, once you finish 1 round, then go back to beginning and complete again and as many times in the 15 minutes.
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Barbell Pendalay Row, 6-8 reps moderate weight x 3 sets, rest 45 seconds.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. DB Traditional Curls, 12-15 reps x 3 sets, rest 45 seconds.
+
B. Conditioning of the following:
AMRAP 16 Minutes of the following
15 Burpees
20 Second KB Farmer’s Hold
10 Pull-Ups or Jumping Pull-Ups
20 Second Plank Hold
5 Power Cleans from Ground @ 135/95, 115/75 lbs(People can go from hang position as well, and bring load down to 115/75, 95/65 lbs)
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.
Post Comments to Group Page.