"Wednesday 11.30.2016 + Vagabond Beginners Class Next: Monday, December 12th"

*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.

vagabond-december-beginners

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 Chain Bending + Long Conditioning
A. Sumo Deadlift, build to tough single, 12 minute time limit.
Look at October 14th for 1RM last tested, and post what you got before and what you got now
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B. Hard Effort of all of the following:
50/40 Cal Assault Bike(65/50 Calorie Airdyne) for Time
Rest time=Work Time
75 Russian Kettlebell Swings @ 70/44 lbs, 53/35 lbs for Time
Rest Time=Work Time
50 Wall Balls for Time(Scale to Goblet Squats or Box Goblet Squats)
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A. Front Squat, build to a tough single, 12 minute time limit.
Look at August 17th for last time tested, post what you got last time and what you got now
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B. Hard Effort of all of the following:
50 Thrusters @ 75/45 lbs
Rest time=Work Time
60/50 Cal Row
Rest time=Work Time
200 Double Unders(350 Jump Rope Singles)
(People who want to do 50 Pull-Ups in place of Jump Rope can also perform, Kipping Allowed)
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:
1a) Strict Handstand Push-Ups, 6-8 reps x 3 sets, rest 1 minute.
1b) Kipping Handstand Push-Ups, 8-10 reps x 3 sets, rest 2 minute.
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2) Snatch Clusters of the following:
1.1 @ 65%
1.1 @ 70%
1.1 @ 75%
1.1 @ 80%
1 @ 85%
1 @ 90%
3) Split Jerk, 1.1.1 x 4 sets @ 80%, rest as needed between sets.
4) Snatch Pull, 1.1.1 x 4 sets @ 85%, rest 1 minute between sets.
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5) AMRAP 6 Minutes of:
20 Double Unders
8 Power Snatch @ 95/65 lbs
20 Double Unders
8 Box Jump Overs @ 24/20 inches
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Rest 3 Minutes
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AMRAP 6 Minutes of:
Repeat Above…
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