"Vagabond Fundraises for the Mass Hospital School Push Back to Next Weekend"(4.11.2015)

*Schedule for the Weekend @ Vagabond*

1. Saturday, April 11th, 2015: 9:00 am Regular Group Class

2. Saturday, April 11, 2015: 3:00 pm Competition Phase

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

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 11th 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: Each child is assigned a personal care chaperone for the trip. The staff commits to the physical and emotional care of the child and insures they are getting the maximum enjoyment out of each day, as this type of trip may never be possible again.

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

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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 15 Minutes of the following:
15 Cal Row or Airdyne 20 Calories
12 Burpees
9 Box Jumps
+
Rest 2 Minutes
+
AMRAP 15 Minutes of the following:
15 Cal Row or Airdyne 20 Calories
12 Kettlebell Swings
9 Goblet Squats
Partner 1 will do 15 cal row, partner 2 will do 12 burpees, and continue this fashion for 15 minutes on both workout.
B. Fitness Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
15 Cal Row or Airdyne 20 Calories
12 Burpees
9 Box Jumps
+
Rest 2 Minutes
+
AMRAP 15 Minutes of the following:
15 Cal Row or Airdyne 20 Calories
12 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
9 Front Squats
Partner 1 will do 15 cal row, partner 2 will do 12 burpees, and continue this fashion for 15 minutes on both workout.
C. Competition Phase
I. Regionals Training 2015
Bend Intense + Team Workout
A. Row 2000 Meters @ Moderate Pace
+
B. Hang Power Snatch, 7 reps, 5 reps, 3 reps 2 reps, rest as needed between sets.
+
C. AMRAP 18 Minutes of the following:
Teams of Two Complete the following:
18 Cal Row/15 Cal Row
4 Cleans @ 245 lbs/145 lbs
Switch off every round with your partner
+
Rest 15 Minutes plus
+
D. 21 Minutes on the Clock:
First Minute: 30 Second 10 Meter Shuttle Sprint
Second Minute: 30 Seconds of Burpees
Third Minute: 30 Seconds of 1 Arm DB Snatches @ 70 lbs/50 lbs alternating arms
II. Opens Training 2016
Regionals Training Workout or Opens 2016 Training
Gymnastics Skill Work and Warm-Up:
15 Minutes of the following:
Butterfly Practice
Muscle-Up Transition Practice on Rings or Ring Thing Object
+
Deadlift, 5 reps x 5 sets, rest as needed between sets.
+
5 Sets of the following:
AMRAP 3 Minutes of the following:
9 Power Snatches @ 105/65 lbs
6 Push-Ups
3 Box Jumps @ 30/24 inches
Rest 1 Minute between sets
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