"Wednesday 11.8.2017"

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 Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.
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3. 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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4. 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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5. 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.

Pat P Family

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
A. Traditional Deadlift or Sumo Deadlift, 2 reps x 8 sets, rest 30 seconds between sets.
Use 50-60% of your best deadlift, focus on speed out of the bottom, fast, fast, fast.
B1. Back Extensions, 10-12 reps x 2 sets, rest 45 seconds between sets.
B2. Standing Pallof Press, 8 reps/each way @ 2 second hold @ out portion x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
8 Minutes on the Clock @ Moderate Effort of:
5 Calorie Assault Bike
10 Wall Balls or Goblet Squats
20 Jump Rope Singles
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Rest 4 Minutes
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8 Minutes on the Clock @ Moderate Effort of:
5 Calorie Assault Bike
10 Goblet Squats or Wall Balls
20 Jump Rope Singles
B. Fitness Phase
Posterior Bending/Core + Conditioning
A. Sumo Deadlift Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
B1. Farmer’s Hold, 45-60 seconds @ 70/53 lbs, 53/44 lbs KB in each hand x 2 sets, rest 45 seconds between sets.
Farmer’s Hold are not Farmer’s Walk, they are exactly what it says, Hold the KB’s in each hand in a stationary position, challenge yourself.
B2. Weighted RKC Plank Holds, 20 seconds. Rest 5 seconds. 20 seconds. Rest 5 seconds.20 seconds x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
8 Minutes on the Clock @ Moderate Effort of:
8 Cal Row
10 Wall Balls
12 KBS(Russian or American)
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Rest 4 Minutes
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8 Minutes on the Clock @ Moderate Effort of:
8 Cal Row
10 Wall Balls
12 KBS(Russian or American)
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Deadlift Clusters of the following:
1.1.1.1 @ 60%
1.1.1.1 @ 65%
1.1.1.1 @ 70%
1.1.1 @ 75%
1.1 @ 80%
B. Push Press, touch n go repetitions, choose a challenging weight, work to a heavy set of 8 rep max.
C1. Reverse Hyper, 10 reps @ heavy weight x 3 sets, rest 1 minute.
C2. Banded Push-Downs, 20 reps x 3 sets, rest 1 minute.
C3. Weighted Bar Dips, 5 reps x 3 sets, rest 1 minute.
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D. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 4 Clean and jerks @ 185/125 lbs, 165/105 lbs
Minute 2: 10 Tall Box Jumps @ 30/24 inches
Minute 3: 12 Toes to Bar
Minute 4: 15 Burpees
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