"Tuesday 12.13.2016 + Vagabond Holiday Special for January for New Members"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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 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.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.


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. Push Press, 3 reps x 5 sets(75%), rest 1 minute.
Use October 18th for Percentage
B1. DB Floor Press, 12-15 reps x 2 sets, rest 1 minute.
B2. Dead bug Pressing Wall, 10 reps/each way x 2 sets, rest 1 minute.

C. 4 Sets of the following
AMRAP 3 Minutes of the following:
4 Hanging Knee Raises(Scale to 8 Sit-Ups)
5 DB Strict Press
6 KB Goblet Squat Walking lunges(3/each leg)
Rest 45 seconds between sets
B. Fitness Phase
Single leg+ Upper Body Press/Upper Body Row + Conditioning Lactate
A. Front Squat, 8 reps(50-55%) x 3 sets, rest 1 minute between sets.
Get 1RM from October 14th + November 29th
B1. DB Walking Lunges, 12-15 reps/each leg x 2 sets, rest 1 minute.
B2. DB Row, 12-15 reps/each arm x 2 sets, rest 1 minute.
C. 4 Sets of the following:
AMRAP 3 Minutes of the following:
4 Toes to Bar( Scale to 4 Knee Raises or 8 Sit-Ups)
6 Box Jumps or Step-Ups
8 Wall Balls
Rest 45 seconds between sets
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Gymnastics Skill Set:
Bar Muscle-Ups of the following:
Athlete Chooses one of the sets:
5 Sets of 3 reps bar muscle ups
4 sets of 4 reps bar muscle ups
3 sets of 5 reps bar muscle ups
B. Mix Modal Setting:
AMRAP 15 Minutes of the following:
18 Hang Power Snatches @ 75/55 lbs
15 Bar Facing Burpees
12 Box Jump Overs
C. Gymnastics Skill Set:
Pull-Ups of the following:
Athlete chooses one of the sets:
5 sets of 12 reps pull ups
4 sets of 8 chest to bar pull ups
3 sets of 12 chest to bar pull-ups
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