"Wednesday 11.28.2018"

1. Vagabond Next Beginners Class on December 10th, 2018:
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.


2. Vagabond 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th 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 Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
3. Vagabond Toy Drive on Saturday, December 15th @ 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 6th 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 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
5 Minutes Total of the following:
40 Seconds of Airdyne/Row
30 Seconds of KBS
20 Reps of Banded Monster Walks(10/each side)
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A. Barbell Romanian Deadlift, 6-8 reps @ moderate weight x 3 sets, rest 1 minute between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
B2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
C. 5 Rounds of the following:
1:00 Calorie Row
45 Second DB Hang Power Cleans or Barbell Hang Power Cleans @ 95/65, 75/45 lbs
1:00 No Push-Up Burpees
Rest 1 minute 15 seconds between sets
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. KB Row, 6 reps heavy/each arm x 3 sets, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 8 reps/each side @ 2 second hold out x 3 sets, rest 45 seconds.
A3. DB Curls, 10-12 reps @ 3010 x 3 sets, rest 45 seconds.
B. Conditioning of the following:
5 Rounds of the following:
1:00 Calorie Assault Bike
45 Second Wall Balls
1:00 Jump Rope-Single or Double Unders
Rest 1 minute and 15 seconds between sets
C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 3 reps, 65% x 3 reps, 70% x 3 reps, 75% x 1 rep, 65% x 3 reps, 70% x 3 reps, rest as needed.
B. Power Clean and Jerk, 60% x 3 + 1, 65% x 3 + 1, 70% x 3 + 1, 75% x 1 + 1, 65% x 3 + 1, 70% x 3 +1, rest as needed.
C. Front Squat, 85% x 3 reps x 4 sets, rest 2 minutes between sets.
D1 Romanian Deadlift, 85% of best clean, 4 reps x 4 sets, rest as needed.
D2. GHD Sit-Ups, 15 reps x 4 sets, rest as needed.
E. Complete the following of:
Focus: Gymanstics Prep Pull-Ups + Band Joint Health
Every Minute on the Minute of the following:
Minute 1: 15 Chest to Bar Pull-Ups
Minute 2: 45 Seconds of Banded Marches in Place
Minute 3: 25 Banded Pull Aparts
Minute 4: 25 Banded Push-Downs
Minute 5: 45 Seconds of Cal Row
Post Comments to Group Page.