*Vagabond Annual Thanksgiving Food Drive on Saturday, November 21st, 2015 @ 9:00 am*

Join us for our hugely successful Annual Thanksgiving Food Drive to support the Easton Food Pantry! We’ll collect bags of non-perishable food items the week leading up to a big benefit workout of 11/21. Bags will be provided at the front desk soon! Let’s give BIG this year to help our community!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A. Front Squat, 55%, 3 reps x 8 sets, rest 30 seconds between sets.
Focus on speed out of the bottom
B1. DB Box Step-Ups, 10/each leg x 3 sets, rest 30 seconds between sets.
B2. Russian Kettlebell Swings, 21 reps x 3 sets, rest 60 seconds between sets.
C. Every Minute on the Minute x 15 Minutes of the following:
Minute 1: 30 Second Row @ 90% of best 2k Row 500 Meter Pace
Minute 2: 35 Second Ball Slam
Minute 3: 25 Second DB or KB Farmer’s Walk
B. Fitness Phase
Front Squat/Upper Body Press/DB Curl + Aerobic OTMEM
A1. Front Squat, 70% x 3 reps x 5 sets, rest 1 minute.
A2. DB Tate Presses @ 30×1, 8-10 reps x 5 sets, rest 1 minute.
A3. DB Curls @ 30×1, 8-10 reps x 5 sets, rest 1 minute.
B. On the Minute, Every Minute x 15 Minutes of the following:
Minute 1: 35 Second Jump Rope-Double Unders or Single Unders
Minute 2: 35 Second Row @ 90% effort
Minute 3: 25 Second Barbell Push Press @ 95/65 lbs
C. Competition Phase
3 Position Clean + Front Squat + Snatch Balance + CP Battery Based-Oly
A. Power Clean, 75% x 2 reps x 10 sets, 1 minute rest.
B. Snatch Deadlift( 2 reps) + High Snatch High Pull(2 reps) @ 70% x 4 sets, rest 1 minute.
C. Front Squat, 60% x 2 reps x 10 sets, rest 30 seconds between sets.
D. Overhead Squat, work to 90% of best 1RM, then do 2 reps x 3 sets @ 70% of today’s weight, rest as needed between sets.
E1. L-Sit Hold on Rings, 25 seconds total x 3 sets, rest 30 seconds between sets
E2. Strict Chest to Bar Pull-Ups(2 reps) + Strict Pull-Ups(3 reps) + Butterfly Pull Ups or Kipping( 5 reps) + Toes to Bar( 7 reps) x 3 sets, rest 30 seconds between sets.
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F. 27-21-15-9 of the following(Courtesy of Ben B):
Cal Row
Power Snatch @ 75/55 lbs
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