DO NOT FORGET TO PICK UP YOUR BROWN BAGS FOR THE ANNUAL VAGABOND FOOD PANTRY DONATION
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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 Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.
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3. 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!
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 option of Coach B Warm-Ups for Hang Clean Position
1. Down + Elbows
2. Elbows High + Outside
3. Muscle Clean
4. Hang Power Clean
5. Hang Squat Clean
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Scap Push-Ups
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 6-8 reps x 3 sets, rest 1 minute between sets.
Use between 65-70% of your best 1RM for Push Press
B1. DB Bench Press, 10-12 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Pull Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
12 Minute AMRAP of the following:
3 Hang Power Cleans or DB Hang Power Cleans @ 95/65, 75/45 lbs
3 Cal Row
6
6
9
9
12
12
cont….
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. DB Seated Press on Ground, 12-15 reps x 3 sets, rest 1 minute between sets.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute between sets.
A3. DB Tripod Row, 8 reps heavy/each arm x 3 sets, rest 1 minute between sets.
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B. Complete the following of:
12 Minute AMRAP of the following: Stop when the 12 minutes is complete.
3 Hang Power Cleans or DB Hang Power Cleans @ 95/65 lbs, 75/45 lbs
3 Cal Assault Bike
6 Hang Power Cleans
6 Cal Assault Bike
9
9
12
12
C. Competition Phase
Gymnastics OTMEM + Short Conditioning Lactate Work + Aerobic Long Recovery
A. Aerobic Mix Modal Training @ Moderate Effort:
50-40-30-20-10 of the following:
Cal Row
100-80-60-40-20-10 of the following:
Double Unders
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Rest 10 Minutes
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B. Aerobic Mix Modal Training @ Moderate Effort:
30-25-20-15-10-5 of:
Cal Assault Bike
Wall Balls
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