*Gym Brief for the Week*

1. Vagabond Schedule for Holiday Week

A. Monday thru Wednesday: Regular Scheduled Classes

B. Thursday, December 24th, 2015: 6 am, 715 am, 9 am, 12 pm

C. Friday, December 25th, 2015: Gym Closed

D. Saturday, December 26th, 2015: 9 am Lifestyle/Fitness Phase + 10:00 am Competition Phase

E. Sunday, December 27th, 2015: 9:00 am to 11:00 am Open Gym + 10:00 am Powerlifting Class

+

2. *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.

+

3. 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.

Vagabond Toy Drive 2015 for Boston Children’s Hospital

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 indian push-ups
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. Strict Press @ 20×1, 3 reps x 3 sets, rest 1 minute between sets.
Compare to Monday, December 14th, 2015
A2. Ring Rows, 8-10 reps or Lat Pull-Down, 12-15 reps x 3 sets, rest 1 minute between sets.
People can scale up to elevated ring rows, 6-8 reps or Strict Pull-Ups, 6-8 reps
A3. DB Curls, 10-12 reps x 3 sets, rest 1 minute between sets.
B. For Time of the following: Fast + Go Hard!
20 Cal Row
15 Burpees
15 DB Thrusters
20 Cal Row
15 Burpees
15 DB Thrusters
20 Cal Row
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 60% x 1.1 x 4 sets, rest 1 minute between sets.
A2. DB Bench Press @ 30×1, 8-10 reps x 4 sets, rest 1 minute between sets.
A3. Strict Pronated or Supinated Pull-Ups, 6-10 reps x 4 sets, rest 1 minute between sets.
People can scale to Negative Pull-Ups, 1.1.1 or 3-4 reps x 4 sets
B. Complete the following of:
1 Minute Airdyne/Assault Bike @ 90% effort
Rest 15 Seconds
15 Thrusters @ 95/65 lbs, 75/45 lbs
20 Box Jumps
Rest 45 Seconds
1 Minute Airdyne/Assault Bike @ 60% effort
Rest 15 Seconds
15 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
20 Box Jumps
Rest 45 Seconds
1 Minute Airdyne/Assault Bike @ 90%
Done
C. Competition Phase
Snatch(High Hang) + Power Clean + Push Jerk + Snatch Pull + Upper Body Pull/Push + Gymnastics Based Fatigue Training(Always will be a Gymnastics OTMEM mixed with Weight Training of Heavy weight)
A. High Hang Snatch, 2 reps x 6 sets @ 70%, rest 2 minutes between sets.
B. Power Clean(2 reps) + Push Jerk( 1 rep) x 6 sets @ 70%, rest 2 minutes between sets.
C. Snatch Pull, 85% x 3 reps, 90% x 3 reps, 95% x 3 reps, 85% x 3 reps, rest as needed between sets.
D. 4 Sets of the following of Gymnastics/Weightlifting Prep:
4 Strict Pull-Ups
3 Strict Chest to Bar Pull-Ups
2 L-Sit Strict Pull-Up
1 Squat Snatch @ 165-185/105-115 lbs
Rest 2 Minutes between Sets
+
Rest 5 Minutes
+
E. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 10 Kipping Handstand Push-Ups Fast
Even Minute: 10 Chest to Bar Pull-Ups
Post Comments to Group Page.