"Thursday 12.15.2016"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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 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.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.

holidaty-party-2016

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach B Warm-Ups… Do with the Snatch Position…
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B. Mix Modal Work @ Long, Moderate Pace of:
14 Minutes on the Clock:
25 Jump Rope Singles(Scale Up to 20 Double Unders)
15/10 Calorie Assault Bike(215 Calorie Airdyne)
10 Burpees
5 Ball Slams
Rest 2 Minutes
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14 Minutes on the Clock:
25 Jump Rope Singles(Scale Up to 20 Double Unders)
15/10 Calorie Assault Bike(20/15 Calorie Airdyne)
10 Box Step-Ups(5/each leg)
5 Ball Slams
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach B Warm-Ups… Do with the Snatch Position…
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B. Mix Modal Work @ Long, Moderate Pace of:
14 Minutes on the Clock:
20/16 Cal Row
12 Burpees
20 Double Unders(Scale up to 40 Single Unders)
12 Unweighted Walking Lunges
Rest 2 Minutes
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14 Minutes on the Clock:
20/16 Cal Row
12 Burpees
20 Double Unders(Scale up to 40 Single Unders)
12 Unweighted Walking Lunges
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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