1. Vagabond Next Beginners Class on November 5th, 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 Costume Contest for Halloween on Wednesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free personal training session.
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3. Vagabond Annual Workout for the Easton Food Pantry on Saturday, November 17th @ 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!
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 led warm up
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3 Sets of the following of Coach Run Warm-Up:
15 Reps Double Leg Glute Bridges
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Reps Russian KBS
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Russian KBS, 20 reps x 3 sets, rest 45 seconds.
A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Weighted Sit-Ups, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
4 Sets of the following:
1 Minute Plank Holds
Rest 15 Seconds
30 Seconds Box Step-Ups
Rest 15 Seconds
1 Minute Jump Rope Single or Double Unders
Rest 15 Seconds
30 Seconds Med Ball Russian Twists(Use Dynamax Wall Balls or Ball Slams)
Rest 30 Seconds
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Heavy DB Bench Press, 5 reps x 5 sets, rest 1 minute between sets.
Last week we did db floor press, this week we are doing db bench press, so wil not be able to do as much weight, so choose wisely.
B1. DB Traditional Curls, 10-12 reps @ 20×1 x 3 sets, rest 45 seconds.
B2. DB Ext Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
4 Sets of the following @ Hard Effort of:
1 Minute of the following:
5 Heavy DB Push Press
8 Sit-Ups
Rest 15 Seconds
30 Seconds Plank Holds
Rest 15 Seconds
1 Minute of the following:
8 Russian KBS
5 Box Jumps
Rest 15 Seconds
30 Seconds Ball Slams
Rest 30 Seconds
C. Competition Phase
A. Aerobic Conditioning of the following:
50-40-30-20-10 of the following:
Cal Row
21-15-12-9-6 of the following:
Toes to Bar
Deadlifts @ 185/135 lbs
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Rest 10 Minutes
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B. Aerobic Conditioning of the following:
50-40-30-20-10 of the following:
Double Unders
Sit-Ups
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Rest 10 Minutes
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C. Set Conditioning of the following:
5 Sets of the following:
300 Meter Row Aerobic Effort(Keep 500 Meter Pace), rest 2-3 minutes between sets.
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