"Tuesday 11.1.2016"

Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
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3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 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 11/19!
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 11/19.
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!

pumpkins

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
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A1. Push Press, 6 reps x 3 sets(65%), rest 1 minute.
Last 1RM-October 18th
A2. DB Curls, 10-12 reps x 3 sets, rest 1 minute.
A3. Plank Walk-Outs, 6-8 reps x 3 sets, rest 1 minute.
Slow and controlled on these, try not to move hips/butt too much.
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B. AMRAP 4 Minutes of the following:
10 DB Push Press
5 Left Arm Walking Lunges w/ One Dumbbell
5 Right Arm Walking Lunges w/ One Dumbbell
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Rest 90 Seconds
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AMRAP 4 Minutes of the following:
100 Meter Farmer’s Carry
Remaining Time Cals on Row
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Rest 90 Seconds
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AMRAP 4 Minutes of the following:
40 Single Unders(20 Double Unders)
6 Ball slams
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Done!
*Score is total cals on row for SUGARWOD*-Compare to Tuesday, October 18th-we did 3 minutes.*
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Close Grip Bench Press, 3 reps x 3 sets, rest 60 seconds between sets.
Use 75% of 1RM for Close Grip Bench Press, if you do not know what your close grip bench press is, then build to a heavy single in 10 minutes or less.
Used 65% from last week, this will be week 3 of week 3 of bench variation
B1. Barbell Row, 6-8 reps x 3 sets, rest 1 minute.
B2. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute.
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C. AMRAP 4 Minutes of the following:
10 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
8 Step-Down Box Jumps
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Rest 90 Seconds
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AMRAP 4 Minutes of the following:
50 Single Unders(25 Double Unders)
6 Pull-Ups(Scaled Option Jumping Pull-Ups or Scale Up to 4 Burpee Pull-Ups)
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Rest 90 Seconds
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100 Meter Farmer’s Carry
Remaining Time Cals on Airdyne/Asssault
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Done!
*Score is total cals on row for SUGARWOD*-Compare to Tuesday, October 18th-we did 3 minutes.*
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
Aerobic Mix Modal Training:
20-16-12-8-4 of the following:
Ski Erg Cals
100 Meter Shuttle Run After Every Set of Ski Erg Cals(Set-up 50 meter for shuttle-back and forth for 100 meters total
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Rest 10 Minutes
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B. Set Conditioning Run:
3 x 800 Meter Run, rest 4 minutes between sets.
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Rest 10 Minutes
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C. Aerobic Mix Modal Conditioning:
20-16-12-8-4 of the following:
Row Cals
GHD Sit-Ups
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