"Wednesday 11.23.2016"

Thanksgiving Week Holiday Schedule:
A. Wednesday, November 23rd, 2016: 6 am, 715 am, 9 am, 12 pm, 1 pm-4 pm Open Gym, 430 pm class
B. Thursday, November 24th, 2016: 9:00 am class only + No Babysitting @ 9:00 am class today
C. Friday, November 25th, 2016: 9:00 am class + 10:00 am to 1:00 pm Open Gym
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: Cost only $119 for the 2 week class
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 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 17th @ 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 4th 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.

katie-k

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Side Bridges
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + Long Conditioning
A. Sumo Deadlift, 2 reps x 8 sets(55%), rest 30 seconds between sets.
Date from October 14th for 1RM
B1. Banded Leg Curls, 15 reps x 3 sets, rest 45 seconds.
B2. Russian Heavy KBS, 20 reps x 3 sets, rest 45 seconds.
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C. Complete the following @ Moderate Pace of:
AMRAP 8 Minutes of the following:
Run 100 meters
8 Box Step-Ups or Box Jumps Step Down
40 Jump Rope Singles(20 Double Unders Scale Up)
8 No Push-Up Burpees
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Rest 2 Minutes
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AMRAP 8 Minutes of the following:
Run 100 Meters
8 Weighted KB Walking Lunges
40 Jump Rope Singles(20 Double Unders Scale Up)
8 No Push-Up Burpees
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A. Front Squat, 4 reps x 4 sets, rest 1-2 minutes between sets.
Go up in weight every set as you see fit. Go up in weight from last week, 5 reps x 3 sets.
B1. Barbell Front Rack Walking Lunges, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Back Extensions, 10-12 reps x 3 sets, rest 45 seconds.
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C. Complete the following @ Moderate Pace of:
AMRAP 8 Minutes of the following:
Run 100 meters
8 Box Jumps Step Down
40 Jump Rope Singles(20 Double Unders Scale Up)
8 Burpees
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Rest 2 Minutes
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AMRAP 8 Minutes of the following:
Run 100 Meters
8 Kettlebell Swings
40 Jump Rope Singles(20 Double Unders Scale Up)
8 Burpees
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
Warm-Up of the following:
Crossover Symmetry Protocol Warm-Up Routine..
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1) Snatch Clusters of the following:
1.1 @ 60%
[email protected] 65%
1.1 @ 70%
1.1 @ 70%
2) Snatch Pull Cluster, 1.1.1 x 4 sets @ 80%, rest as needed between sets.
3) Push Jerk, touch n go repetitions, every minute on the minute x 3 reps x 8 minutes, go up in weight as you see fit.
4) Romanian Deadlift, 4-6 reps @ 75% of best clean x 3 sets, rest 1-2 minutes between sets.
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5) Complete the following @ Moderate Pace of:
AMRAP 8 Minutes of the following:
Run 100 meters
8 Box Jumps Step Down
20 Double Unders
8 Burpees
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Rest 2 Minutes
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AMRAP 8 Minutes of the following:
Run 100 Meters
8 Kettlebell Swings
20 Double Unders
8 Burpees
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