"Tuesday 11.26.2019 + Holiday Week Schedule"

Thanksgiving Holiday Schedule:
1. Wednesday, November 27th: 530 am open gym, 6 am, 715 am, 9 am, 12 pm, 1-4 pm open, 430 pm class only for afternoon schedule
2. Thursday, November 28th(Thanksgiving): 9 am partner community workout
3. Friday, November 29th(Black Friday): 9 am class, 10 am-12 pm Open Gym, 12 pm class, 1-4 pm Open Gym


1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.


2. Vagabond 9th Annual Holiday Party on Saturday, December 14th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 14th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 10th 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.


3. Vagabond Annual Toy Drive for the Boston Children’s Hospital on Saturday, December 21st @ 9:00 am Workout:

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 7th 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 12.21- 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
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
10 Seconds of Banded Pull Aparts
Rest 15 Seconds
40 Seconds of Assault
Rest 15 Seconds
20 Seconds of Goblet Squats
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A1 High Bar Parallel Box Squat, 5 sets of 3 reps, rest 1 minute.

A2. Double Leg Hip Rock, 10 reps x 5 sets, rest 1 minute

B1. Goblet Squat @ 2 second pause bottom, 10 reps x 3 sets, rest 30 seconds.

B2. KB Farmer’s Walk, 60 seconds total time x 3 sets, rest 30 seconds.


C. Conditioning of the following:

12 Minutes of the following:

12 Russian KBS

10 Goblet Squats

8 Cal Assault Bike


B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Power or Squat Snatch, Every Minute on the Minute x 6 Minutes of the following:

2 Power Clean Clusters @ 85% of 1RM

1RM Data: April 10th, 2019

B1. Single Leg Reverse Lunge Single Arm, 5 reps/each leg x 3 sets, rest 45 seconds.

Hold DB in right hand, and step back with left hand, and opposite for other side.

B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.


C. Conditioning of the following:

12 Minutes of the following:

10 Hang Power Snatch @ 75/45 lbs(People can sub in Russian KBS if they do not want to do Hang Power Snatch)

8 Cal Row

6 No Push-Up Burpees


C. Competition Phase

Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning

A. Push Press Cluster Mod, 80%, 1.1 x 5 sets, rest as needed between sets.

B. Snatch, 70% Cluster Sets, 1.1.1 x 5 sets, rest 2 minute between sets.

Week 2 Snatch

C. Snatch Grip Pause Deadlift @ Mid Thigh, 5 sets of 3 reps, rest as needed between sets.

D1. Single Leg OH Walking Lunges, 5 reps/each leg x 4 sets, rest 45 seconds.

D2. Toes to Bar Cluster, 7.5.3 x 4 sets, rest 45 seconds.

D3. DB Single Arm Push Press Heavy, 5 reps/each arm x 4 sets, rest 90 seconds.


E. Conditioning of the following:

6 Sets of the following:

10 Hang Power Cleans @ 115/80, 95/65 lbs @ fast pace

20 Second Cal Assault Bike Sprint

Rest 5-8 times greater of your work, if takes you 40 seconds, then rest 5-8 times greater than 20 seconds

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