Schedule for Holiday Week:

Tuesday, December 24th, 2019(XMAS EVE): 530 am open gym, 6 am, 715 am, 9 am, 12 pm, gym closes 1 pm.

Wednesday, December 25th, 2019(XMAS): Gym Closed

Thursday, December 26th, 2019: 830 am open gym, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

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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.

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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
45 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A. High Bar Parallel Box Squat, work to a heavy single, 10 minute time limit.

B1. Single Leg Box Step-Ups, 6 reps/each leg x 2 sets, rest 45 seconds

B2. Tall Kneeling Pallof Press, 6 reps/each way x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

“12 Days of Christmas”(Ordering goes just like the SONG)
1 DB Push Press Barbell Push Press @ 95/65 lns
2 Box Jumps or Step-Ups
3 DB Thrusters or Thrusters @ 95/65 lbs
4 Ball Slams or Knee Raises
5 DB Hang Power Cleans or Hang Power Cleans @ 95/65 lbs
6 Burpees
7 Wall Balls or Goblet Squats
8 Russian KBS

9 No Push-Up Burpees

10 Walking Lunges/each leg(20 total)
11 Cal Assault Bike or 11 Cal Row
12 Pull-Ups or Jumping Pull-Ups or TRX Rows

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B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Hang Power Snatch, 5 sets of 2 reps, rest as needed between sets.

1RM Data: April 10th

We did 5 sets of 3 reps on December 10th for Hang Position

B1. Single Leg Walking Lunges, 6 reps/each leg x 2 sets, rest 45 seconds.

B2. Standing Pallof Press, 8 reps/each way @ 2 second hold x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

 “12 Days of Christmas”
1 DB Push Press or Barbell Push Press @ 95/65 lns
2 Box Jumps or Step-Ups
3 DB Thrusters or Thrusters @ 95/65 lbs
4 Ball Slams or Knees Raises or Toe to Bar
5 DB Hang Power Cleans or Hang Power Cleans @ 95/65 lbs
6 Burpees
7 Wall Balls or Goblet Squats
8 Russian KBS

9 No Push-Up Burpees

10 Walking Lunges(20 total)
11 Cal Assault Bike or 11 Cal Row
12 Pull-Ups or Jumping Pull-Ups or TRX Rows

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C. Competition Phase

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

A. Push Jerk Mod, 75%, 3 reps x 5 sets, rest as needed between sets.

B. Snatch, 80% Cluster Sets, 1 rep x 8 sets, rest 2 minute between sets.

Week 4 Snatch

C. Snatch Grip Pull @ 80% 5 sets of 3 reps, rest as needed between sets.

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D. Conditioning of the following:

“12 Days of Christmas”
1 DB Push Press or Barbell Push Press @ 95/65 lns
2 Box Jumps or Step-Ups
3 Muscle-Ups
4 Thrusters @ 95/65 lbs
5 Hang Power Cleans @ 95/65 lbs
6 Burpees
7 Wall Balls 
8 Russian KBS

9 No Push-Up Burpees

10 Walking Lunges(20 total)
11 Cal Assault Bike or 11 Cal Row
12 Chest to Bar Pull-Ups

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