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 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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3. 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. Sumo Deadlift Cluster, 1.1 x 3 sets, rest 1 minute between sets.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute between sets.
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B. Tester Workout of: “Oh Larry”
AMRAP 20 Minutes of the following:
12 Calorie Row
8 Burpees
8 Wall Balls or Goblet Squats
12 Calorie Row
8 Burpees
40 Single Unders(25 Double Unders)
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Barbell Good Mornings, 10-12 reps x 3 sets, rest 1 minute.
A2. Weighted Plank Holds, 20 seconds, rest 5 seconds, 20 seconds, rest 5 seconds, 20 seconds x 3 sets, rest 1 minute.
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B. Tester Workout of: “Oh Larry”
AMRAP 20 Minutes of the following:
10 Calorie Assaault Bike(15 Calorie Airdyne)
8 Burpees
8 Wall Balls
10 Calorie Assault Bike(15 Calorie Airdyne)
8 Burpees
8 Russian KBS- 70 lbs or heavier for men/44 lbs or heavier for women
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Snatch Cluster of the following:
1.1 @ 60%
1.1 @ 65%
1.1 @ 70%
1.1 @ 75
B. Snatch Pull Cluster, 1.1.1 x 3 sets @ 90%, rest 1 minute between sets.
C. Front Squats, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 65%, 5 reps @ 75%, rest as needed between sets.
D1. Weighted Back Extensions, 10 reps @ 2 second pause top x 3 sets, rest 45 seconds.
D2. Banded Leg Curls, 20r eps x 3 sets, rest 45 seconds.
D3. Back Rack Barbell Walking Lunges, 5 reps/each side x 3 sets, rest 45 seconds.
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E. 20 Minutes on the Clock:
Every 4 Minutes complete the following of:
15/12 Cal Assault Bike
12 Deadlifts @ 185/125 lbs
9 Burpee Box Jumps @ 24/20 inches
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