"Tuesday 12.10.2019"

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.

The Former Hair on Trainer Andrew

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
4-5 Minutes of the following:
20 Seconds of russian kbs
15 Jumping Jacks
20 Second Assault Bike/Row
5 Banded Clam Shells/each side


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A1. High Bar Parallel Box Squat, 4 sets of 3 reps, rest 45 seconds.

Week 3 of 4 High Bar Parallel, up from last week

A2. Double Leg Hip Rock, 10 reps x 4 sets, rest 45 seconds.

A3. TRX Row, 8-10 reps x 4 sets, rest 45 seconds.

A4. Tall Kneeling Pallof Press, 6 reps/each way x 4 sets, rest 60 seconds.


B. Conditioning of the following:

15 Minutes on the Clock of the following:

10 Cal Assault Bike

10 Goblet Squats

10 No Push-Up Burpees


B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Hang Power Snatch, 5 sets of 3 reps, rest as needed between sets.

1RM Data: April 10th

B1. Single Leg Walking Lunge Single Arm, 6 reps/each leg x 3 sets, rest 45 seconds.

You will have DB in left hand, and will lunge with right leg

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


C. Conditioning of the following:

15 Minutes on the Clock of the following:

12 Cal Row

12 Russian KBS

12 Box Step-Ups(6/each leg)


C. Competition Phase

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

A. Push Press, work to a heavy single

B. Snatch, 75% Cluster Sets, 1.1 x 6 sets, rest 2 minute between sets.

Week 3 Snatch

C. Snatch Grip Deadlift @ 105% 5 sets of 1.1 cluster reps, rest as needed between sets.

D1. Strict Handstand Push-Up Cluster, x 3 sets, rest 15 seconds.

D2. OH Squats, 12 reps unbroken @ 135/95 lbs x 3 sets, rest 30 seconds.

D3. KB Farmer’s Hold, 60 seconds total time x 3 sets, rest 90 seconds or more between sets.


E. Conditioning of the following:

8 Sets of the following:

5 Power Snatch @ 115/80, 95/65 lbs unbroken

8 Bar Facing Burpees

5 Cal Sprint Assault Bike

Rest 6-8 times greater of your work, if takes you 60 seconds, then rest 5-7 times greater than 20 seconds.

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