"Tuesday 12.6.2016"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th:
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.
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2. Vagabond 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
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3. 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.

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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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A1. Strict Press, 4 reps x 4 sets(65-70%), rest 1 minute.
Use October 25th for Percentage
A2. Tall Kneeling Pallof Press, 10 reps/each way x 4 sets, rest 1 minute.
A3. Side Bridges, 20 seconds/each side x 4 sets, rest 1 minute.
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B. AMRAP 5 Minutes of the following:
8 Air Squats
6 Push-Ups(Scale to Box Push-Ups)
4 Box Jumps or Step-Ups
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Rest 1 Minute
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AMRAP 5 Minutes of the following:
8 Kettlebell Swings Russian
6 Sit-Ups
4 Box Jumps or Step-Ups
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Rest 1 Minute
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AMRAP 3 Minutes of the of following:
3 Minute Max Cal Assault Bike/Airdyne Bike(Put this score into SugarWOD)
B. Fitness Phase
Single leg+ Upper Body Press/Upper Body Row + Conditioning Lactate
A1. DB Split Squats, 4-6 reps/each leg heavy x 3 sets, rest 1 minute.
A2. DB Row, 6-8 reps/each arm heavy x 3 sets, rest 1 minute.
A3. Back Extensions, 8-10 reps x 3 sets, rest 1 minute.
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B. AMRAP 5 Minutes of the following:
10 Sit-Ups
8 Wall Balls
6 Push-Ups(Scale to Box Push-Ups)(Scale up to Ring Push-Ups)
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Rest 1 Minute
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AMRAP 5 Minutes of the following:
8 Wall Balls
6 Ball Slams
4 Box Jumps
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Rest 1 Minute
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AMRAP 3 Minutes of the of following:
3 Minute Max Cal Row Test(Put this score into SugarWOD)
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Gymnastics Skill Set:
3 Sets of the following:
20 Chest to Bar Pull-Ups(Scale to 20 Chin-Over Bar Pull-Ups Unbroken), rest 1 minute.
50 Feet Handstand Walk, rest 2 minute.
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B. Mix Modal Setting:
Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 5 Kipping Deficit Handstand Push-Ups(Athlete chooses height)
Even Minute: 15 Wall Balls @ 25/16, 20/14 lbs to ten foot target for both male and female.
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C. Gymnastics Skill Set:
3 Sets of the following:
15 Toes to Bar Unbroken, rest 45 seconds.
20 GHD Sit-Ups Fast, rest 90 seconds.
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