"Tuesday 11.8.2016 + Vagabond Circuit Class Final Call: Starts Sunday, November 13th"

Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 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 11/19!
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 11/19.
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
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Press, 6 reps x 3 sets(60%), rest 1 minute.
Last 1RM-October 25th
B1. DB Seated Press on Bench, 10-12 reps @ 2 second hold top position x 3 sets, rest 45 seconds.
B2. DB Curls, 10-12 reps @ 2 second hold top position x 3 sets, rest 45 seconds.
C. 3 Sets for time of the following:
20/15 Cal Assault Bike(25/20 Cal Airdyne)
15 Burpees
10 Push Press @ 75/45 lbs(Dumbbells are an option as well)
20 Sit-Ups
No rest in between sets
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Close Grip Bench Press, 2 reps x 4 sets, rest 30 seconds between sets.
Use 80% of 1RM or more for Close Grip Bench Press, if you do not know what your close grip bench press is, then build to a heavy single in 10 minutes or less.
Used 75% from last week, this will be week 4 of week 4 of bench variation
B1. DB Row, 8-10 reps/each arm x 3 sets, rest 1 minute.
B2. DB Zotman Curls, 10-12 reps @ 2 second pause top position iso hold x 3 sets, rest 1 minute.
C. 3 Sets for time of the following:
25/20 Cal Row
20 Wall Balls
16 DB Snatch(8/each side)(Alternate Every Repetition)(Choose desired weight)
No rest in between sets
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
Aerobic Mix Modal Training:
50-40-30-20-10 of the following:
Row Calories
100-80-60-40-20-10 of the following:
Double Unders
Rest 10 Minutes
30-20-10-5 of the following:
Cal Assault Bike
GHD Sit-Ups
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