"Vagabond Trunk or Treat for Halloween for the Kids"(10.31.2015)

*Vagabond Schedule for the Weekend of October 31st + November 1st*

1. Saturday, October 31st, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 31st, 2015: 10:00 am Competition Phase Class

3. Saturday, October 31st, 2015: 12:00 pm Vagabond Trunk or Treat

4. Sunday, November 1st, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, November 1st, 2015: 9:00 am Vagabond Gymnastics Class

6. Sunday, November 1st, 2015: 8:00 am Vagabond Circuit Class Week 6

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*Vagabond Trunk or Treat on Halloween, Saturday, October 31st @ 12:00 pm*

Bring the kids down after your workout on Halloween day: Saturday 10/31 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment on our EVENTS PAGE for the Trunk or Treat Halloween Event.

Vagabond Contest

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
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
40-30-20-15-10 of the following:(Assault-30-25-15-10-8)
Airdyne Calories
35-30-25-20-15 of the following:
Kettlebell Swings
25-20-15-10-5 of the following
Burpees
Partner One will do 40 Airdyne Calories, 35 Kettlebell Swings, 25 Burpees, and then Partner 2 will do 40, 35, 25, and will continue this fashion until they have completed all repetitions
B. Fitness Phase
Community Builder/Team Workout
50-40-30-20-10 of the following:(Women-45-35-25-15-10)
Row Calories
35-30-25-20-15 of the following:
Kettlebell Swings
25-20-15-10-5 of the following
Box Jumps
Partner One will do 50 Row Calories, 35 Kettlebell Swings, 25 Box Jumps, and then Partner 2 will do 50, 35, 25, and will continue this fashion until they have completed all repetitions
C. Competition Phase
Southie Practice Workouts or Team Workouts
Teams of Two Complete the following:
AMRAP 11 Minutes of the following:
11 Thrusters @ 115/75 lbs or Shoulder to Overhead or Front Squat @ 135/95 lbs
11 Chest to Bar Pull-Ups or Toes to Bar-Depending on Athlete Choice
11 Lateral Burpees
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Rest 3 Minutes
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AMRAP 15 Minutes of the following:
18 Wall Balls
15 Cal Row
12 Box Jumps @ 24/20 inches
First Workout, you have to do one round before next partner can go, then second workout you can break up as like, so partner 1 does 18 wall balls, and then partner 2 does 15 cal row, and then partner 1 does 12 box jumps.
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