Schedule for Thanksgiving Holiday Week

1. Wednesday, November 22nd Classes:
530 am open gym, 6 am, 715 am, 9 am, 12 pm, Open Gym 1 pm-4 pm, 430 pm

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2. Thursday, November 23rd Classes:
Only 9:00 am Class
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3. Friday, November 24th, 2017 Classes:
Open Gym 830 am-1:00 pm

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1. Vagabond Next Beginners Class on December 4th, 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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2. 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!

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3. Vagabond 6th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th 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 new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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4. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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.

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, 4-6 reps x 3 sets, rest 1 minute between sets.
Use between 70-75% of your best 1RM for Push Press
B1. DB Seated Press on Bench, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Tricep Extensions, 20 reps x 2 sets, rest 45 seconds between sets.
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C. 21 Minutes on the Clock:
Top of every 3 Minutes for 21 Minutes of the following:
4 Burpees
8 DB Push Press or Barbell Push Press @ 95/65, 75/45 lbs
250-350 Meter Row
Rules: if you finish the above in 2 minutes, then you have 1 minute of rest, so you go on 0, 3,6,9,12,15,18, so you should complete 6 sets total.
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, 1 rep heavy x 5 sets, rest as needed between sets.
You can look back at August 22nd for 3RM, and base off this, usually should be about 10-15% higher
B1. Single Arm Bench Press, 12 reps/each arm x 2 sets, rest 45 seconds between sets.
B2. DB Zotman Curls, 12-15 reps x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
21 Minutes on the Clock:
Top of every 3 Minutes for 21 Minutes of the following:
4 Box Jumps
8 Shoulder to Overhead @ 115/75. 95/65 lbs
15/10 Cal Assault Bike(People can sub in 200 meter run)(If people struggle with Bike, then you can reduce Calories to 12/8 Calories)
Rules: if you finish the above in 2 minutes, then you have 1 minute of rest, so you go on 0, 3,6,9,12,15,18, so you should complete 6 sets total.
C. Competition Phase
Gymnastics OTMEM + Short Conditioning Lactate Work + Aerobic Long Recovery
A. 3 Sets of the following @ Aerobic High Effort:
50 Double Unders
15 Hang Squat Cleans @ 95/65 lbs
50 Double Unders
15 Shoulder to Overhead @ 95/65 lbs
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Rest 5 Minutes
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2 Sets of the following @ Aerobic High Effort:
25 Cal Row
15 Wall Balls @ 30/16 lbs
25 Cal Row
15 Burpees
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Rest 5 Minutes
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1 Set of the following:
100 Double Unders
50 Cal Row
40 Wall Balls
30 Burpees
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Done!
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