"Tuesday 11.29.2016"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: Cost only $119 for the 2 week class
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.
+
2. Vagabond 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
+
3. Vagabond Toy Drive on Saturday, December 17th @ 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 4th 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.

mr-gillololy

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Foam Roll Coach Option
+
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 4 reps x 4 sets(70%), rest 1 minute.
Use October 18th for Percentage
B1. DB Floor Press, 12-15 reps x 2 sets, rest 45 seconds.
B2. DB External Rotations, 8-10 reps/each arm x 2 sets, rest 45 seconds.
+
C. Top of Every 3 Minutes x 18 Minutes complete the following of:
20 Second Burpees
60 Second Row Calories
So you should complete 6 sets in total
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Push Jerk, 1 reps x 6 sets(75%), rest 1 minute between sets.
Get numbers from October 14th
B1. DB Bench Press, 10-12 reps x 2 sets, rest 45 seconds.
B2. DB Powell Raises, 8-10 reps/each arm x 2 sets, rest 45 seconds.
+
C. Top of Every 3 Minutes x 18 Minutes complete the following of:
20 Second Box Jumps Step Down
60 Second Cal Assault/Airdyne
So you should complete 6 sets in total
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Gymnastics Skill Set:
Muscle-Up Work of the following:
5 Sets of 4 reps unbroken or 6 sets of 3 reps unbroken or 10 reps of 2 unbroken
+
B. Single Modality Setting:
Hard Effort of all of the following:
50 Thrusters @ 75/45 lbs
Rest time=Work Time
60/50 Cal Row
Rest time=Work Time
50 Chest to Bar Pull-Ups
Rest time=Work Time
200 Double Unders
Rest time=Work Time
50/35 Cal Assault Bike
Post Comments to Group Page.