"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.
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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.
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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!

vagabond-fall-circuit-class

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 Dynamic Warm-Up
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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.
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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.
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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
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Rest 10 Minutes
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30-20-10-5 of the following:
Cal Assault Bike
Pull-Ups
GHD Sit-Ups
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