Kettlebell Kitchen 
From now until Thursday night at MIDNIGHT (11:59pm EST) you can use the FLASH discount code: DAN30 and receive 30% OFF your first 2 weeks for any MEAL PLAN!
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1. Vagabond Next Beginners Class on November 26th, 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 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!

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3. Vagabond 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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4. 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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3 Sets of the following of Coach Run Warm-Up:
10 Reps Goblet Squats
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
10 seconds/each side/side bridge position
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, 3-5 reps x 3 sets, rest as needed between sets.
Last week we did 4-6 reps, go up in weight from last week.
B1. KB Goblet Hold CrossOver Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following @ Hard Effort of:
5 Minutes on the Clock:
5 Cal Assault Bike
10 Wall Balls or Goblet Squats
20 Jump Rope Singles
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press from Rack, 5 sets of 1 rep, 85% of 1RM, rest 1-2 minutes between sets.
B1. Tall Kneeling DB or KB Double Arm Press, 10 reps x 3 sets, rest 45 seconds.
B2. DB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following @ Hard Effort of:
5 Minutes on the Clock:
5 Pull-Ups
8 Cal Row
12 Russian KBS
Rest 2 Minutes between sets
C. Competition Phase
Conditioning Long Sets
A. 3 Sets of the following:
15 Shoulder to Overhead @ 135/95 lbs
15 Step-Down Box Jumps
400 Meter Run
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Rest 10 Minutes
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B. 3 Sets of the following:
15 Overhead Squats @ 115/75 lbs
15 Handstand Push-Ups
400 Meter Run
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Rest 10 Minutes
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C. Set Conditioning of the following:
3 Sets of the following:
1000 Meter Row Repeats, rest 5 minutes between sets, keep at a good pace, something doable for yourself, look for 10 seconds added to 500 meter pace, so if your average 500 meter pace is 1:30, then for the 500 meter pace for 1000 meters, we want at between 1:40-1:45 per 500 meters.
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