*Gym Brief for the Week*
1. *Vagabond Toy Drive on Saturday, December 19th @ 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 3rd 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 12.19- RSVP now @ our Facebook Annual Toy Drive Page. CLICK HERE.
2. *Vagabond Holiday Party on Friday, December 18th @ 9:00 am*
Join us all on Saturday, December 18th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Fifth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and games. Save the date and go to our Facebook Annual Holiday Party. CLICK HERE.
3. *Vagabond Circuit Training Class Starts on Sunday, January 10th*
Attention all Vagabonds: Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.
4. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: New Year Special
Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.
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 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Deadlift, 5 reps x 3 sets @ 75% of 1RM, rest 1 minute between sets.
Get 1RM from July 30th or October 22nd
A2. Weighted Strict Supinated Pull-Ups, 3-4 reps x 3 sets, rest 1 minute between sets.
Scale to Weighted Negative Pull-Ups, 4-5 reps or Lat Pull Downs, 10-12 reps
A3. DB External Rotations, 8/each arm @ 30×1 x 3 sets, rest 1 minute between sets.
B. 7 Rounds for time of the following:
30 Jump Rope Singles
15 Kettlebell Swings
5 DB Push Press or Barbell Push Press @ 95/65 lbs, 75/45 lbs
B. Fitness Phase
High Bar Back Squat + Snatch Pull/Upper Body Press + Short AMRAP
A. High Bar Back Squat, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep , 85% x 1 rep, rest 1 minute between sets.(4 Total Sets)
Please follow %’s, there is a point to the percentages
B1. Snatch Deadlift, 100% 3 reps x 3 sets, rest 45 seconds between sets.
B2. DB Powell Raises @ 30×1, 8/each arm x 3 sets, rest 45 seconds between sets.
C. 15 Minutes on the Clock:
15 Kettlebell Swings
10 Box Jumps
Rest 20 seconds before moving onto next portion
20/15 Cal Row
Rest 30 Seconds before moving back to top portiion
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Push Jerk, work to heavy single or max for the day, go by feeling
B. Push Jerk, 80% of above weight, 2 reps x 3 sets, rest 1 minute between sets.
C. Muscle Snatch, 80% from last week, 3 reps x 3 sets, rest as needed between sets.
D. Power Snatch, 70%, 2 reps touch n go x 6 sets, rest 30 seconds between sets.
E. Overhead Squat, 90% x 1 Rep x 5 sets, rest as needed between sets.
F. 5 Sets of the following:
10 Back Extensions
10 GHD Sit-Ups
20 Second L-Sit Hold on Parallets
30 Second KB Front Rack Walk @ 70 lbs/53 lbs
Rest 1 Minute between sets
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