Schedule for Thanksgiving Holiday Week

1. Wednesday, November 22nd Classes:
530 am open gym, 6 am, 715 am, 9 am, 12 pm, Open Gym 1 pm-4 pm, 430 pm

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2. Thursday, November 23rd Classes:
Only 9:00 am Class
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3. Friday, November 24th, 2017 Classes:
Open Gym 830 am-1:00 pm

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1. Vagabond Next Beginners Class on December 4th, 2017:
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 Annual Workout for the Easton Food Pantry on Saturday, November 18th @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/18!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/18.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

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3. Vagabond 6th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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4. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Double Leg Romanian Deadlift, 6 reps x 3 sets, rest 1 minute between sets.
You can use a barbell for Romanian deadlifts or too difficult use DB’s in each hand for the RDL or can perform KB DEADLIFTS, 12-15 reps for Hip Hinge Practice.
A2. RKC Plank Holds Cluster, 40 seconds, rest 5 seconds, 20 seconds hard hold, x 3 sets, rest 1 minute between sets.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute between sets.
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B. Complete the following of:
4 Sets of the following:
Run 200 Meters or Row 200 Meters
12 Weighted Box Step-Ups
Run 200 Meters or Row 200 Meters
12 Russian KBS
Rest 90 seconds between sets
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift Cluster, 1.1.1 x 3 sets, rest 1 minute.
Compare to October 25th, same rep scheme, go up in weight if you can.
A2. Ball Pressing Core Activation, 8 reps @ 3 second hold x 3 sets, rest 1 minute.
A3. Hip Extensions, 8 reps @ 3 second hold @ top position x 3 sets, rest 1 minute.
Hip Extensions same as our Back Extensions, just switched to proper name, make sure hip free of pad, and legs stay straight and locked out.
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B. Complete the following of:
4 Sets of the following:
Run 200 Meters or Row 200 Meters
12 Front Squats @ 75/55, 65/45 lbs
Run 200 Meters or Row 200 Meters
12 Hang Power Snatches @ 75/45, 65/45 lbs
Rest 90 seconds between sets
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Front Squat Speed, 2 reps x 10 sets @ added chains on side, rest 30 seconds between sets.
B. On the Minute, Every Minute x 10 Minutes of the following:
2 Power Cleans, build up in weight every other set.
C. Strict Handstand Push-Ups, build to a max set of Strict Handstand Push-Ups for 1 set, then perform the following of:
4 Sets of 50% of best set above, rest 1-2 minutes between sets.
So if you did 20 strict handstand push-ups, then perform 10 rep x 4 sets
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D. Posterior Development Focus:
3 Sets of the following:
20 Banded Good Mornings
20 Banded Leg Curls
200 Meter Sled Walk @ ½ Bodyweight on sled
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E. Midline Development Focus:
3 Sets of the following:
15 GHD Sit-Ups
15 Hip Extensions
15 Toes to Bar
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