"Vagabond Fundraises for the Mass Hospital School @ 9 am"(4.19.2015)

*Vagabond Fundraiser on Saturday, April 18th @ 9:00 am for the Mass Hospital School*

Please Bring $10 for a small donation if you attend the Saturday Workout.

Vagabond is thrilled to team up with Mass Hospital School for a fundraiser to help support their annual trip to Disney.
MHS is where Katie O’Malley works and the The Class of 2015 marks the 30th year of class trips to Disney World.

Please save the date and come to the Saturday April 18th partner workout and bring $10 (or more!) to donate to this incredible cause!

FACT: The mission of The Massachusetts Hospital School (MHS) is to provide medical, habilitative, rehabilitative, recreational, educational and vocational services to children and young adults with multiple disabilities, assisting them to achieve their maximum level of independence in all aspects of life.

FACT: Most of the MHS children are affected by either cerebral palsy, muscular dystrophy, spina bifida or other physically debilitating acquired or congenital disorders.

10997774_10203751754449543_860473666776498015_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
15 Calorie Row or 18 Calorie Airdyne
12 Walking Lunges(6/each leg)
9 Burpees
6 Box Jumps
12 DB Push Press or Barbell Push Press @ 75/45 lbs
Partner 1 will do Cal Row, and then Partner 2 will do walking lunges, and then partner 1 will then do burpees, and then partner 2 will do box jumps, and so on.
B. Fitness Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
15 Calorie Row or 18 Calorie Airdyne
12 Walking Lunges(6/each leg)
9 Burpees
6 Box Jumps
12 DB Push Press or Barbell Push Press @ 95/65 lbs
Partner 1 will do Cal Row, and then Partner 2 will do walking lunges, and then partner 1 will then do burpees, and then partner 2 will do box jumps, and so on.
C. Competition Phase
I. Regionals Training 2015
Bend Intense + Team Workout
A. Airdyne 10 Minutes @ Moderate Pace, last 2 Minutes-Hard Pace
+
B. Deadlift, 10 reps, 7 reps, 5 reps, 3 reps, rest as needed between sets.
+
Teams of Two Complete the following:
Someone must do 6-10 reps for every movement to move on
50 Chest to Bar Pull-Ups
30 Hang Power Cleans @ 155 lbs/115 lbs
60 Box Jumps Overs
30 Front Squats @ 155 lbs/115 lbs
30 Handstand Push-Ups
30 Deadlifts @ 155 lbs/115 lbs
50 Chest to Bar Pull-Ups
20 Hang Power Cleans @ 185 lbs/135 lbs
60 Box Jump Overs
20 Front Squats @ 185/135 lbs
30 Handstand Push-Ups
20 Deadlifts @ 185/115 lbs
50 Chest to Bar Pull-Ups
+
After Completion of the above as a group of two, then complete the following:
AMRAP 6 Minutes on Airdyne/Assault, switch off every 30 seconds, Max Calories
II. Opens Training 2016
Regionals Training Workout or Opens 2016 Training
A. Below Knee Clean, 3 reps x 3 sets, rest 1-2 minutes between sets.
B. Push Jerk Clusters, 1.1.1 @ 80% x 4 sets, rest 1-2 minutes between sets.
+
C. “Grace”
30 Clean and Jerks for time @ 135/95 lbs
Post Comments to Group Page.