1. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31st 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 month membership for their costume and participation! Bring your best costumes to class all day!
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2. Vagabond Next Beginners Class on November 6th, 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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3. 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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4. 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!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option x Shoulder Stretch or Shoulder Openers
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3-5 Minutes of the following:
Run 100 Meters or Bike 20 seconds
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 8-10 reps x 3 sets, rest 1 minute between sets.
Use between 55-65% of your best 1RM for Push Press
B1. DB Seated Press on Ground, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Push-Downs, 15-20 reps or Tricep Push-Downs, 15-20 reps x 2 sets, rest 45 seconds between sets.
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C. 7 Sets of the following @ Consistent Effort:
“Trick or Treat”
12/9 Cal Row
9 DB Thrusters or Barbell Thrusters @ 75/45 lbs
6 Burpees
Rest 45 seconds between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 2 reps x 5 sets, rest 1 minute between sets.
Use between 75-85% of 1RM
B1. DB Seated Press on Bench, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Push Down or Tricep Push-Down, 20 reps x 2 sets, rest 45 seconds between sets..
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C. 7 Sets of the following @ Consistent Effort:
“Trick or Treat”
100 Meter Run
8 Barbell Thrusters @ 95/65, 75/55 lbs
6 Lateral Burpees
100 Meter Run
Rest 45 seconds between sets
C. Competition Phase
Gymnastics OTMEM + Short Conditioning Lactate Work + Aerobic Long Recovery
A. Aerobic Conditioning of the following:
25-20-15-10-5 of the following:
Cal Assault Bike
Wall Balls @ 25/16 lbs
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Rest 5 Minutes
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B. Set Conditioning: Assault Bike Sprints
3 Sets of the following: 40/30 Cal Assault Bike Aerobic Sprint, rest 2-3 minutes between sets.
Do not make this an full effort, goal here is consistency for all 3 sets at a aerobic pace, so not full effort or getting at it 100%.
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Rest 5 Minutes
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C. Aerobic Conditioning of the following:
25-20-15-10-5 of the following:
Cal Row
GHD Sit-Ups
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