"Wednesday 11.9.2016"

Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
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3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 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 11/19!
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 11/19.
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!

stretch-it-out

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Thruster Review, Coach will take clients thru Proper Front Squat Position + then thru proper Push Press Position + then combine them into the Thruster Movement.
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B. AMRAP 20 Minutes of the following:
16/14 Cal Row
12 Box Step-Ups(Box Jumps if client is comfortable and no restrictions-step downs only)
8 Front Squats(Can perform 25 Second Plank Hold, if squat restrictions or want to do in place of)
50 Jump Rope Singles(25 Double Unders Scale Up)
B. Fitness Phase
Skill Review + Long Conditioning
A. Thruster Review, Coach will take clients thru Proper Front Squat Position + then thru proper Push Press Position + then combine them into the Thruster Movement.
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B. AMRAP 20 Minutes of the following:
200 Meter Run
12 Thrusters @ 85/55 lbs
30 Double Unders(Scale to 60 Single Unders if necessary)
200 Meter Run
6 Thrusters @ 85/55 lbs
30 Double Unders(Scale to 60 Single Unders if necessary)
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:
1.1.1.1 @ 60%
1.1.1.1 @ 65%
1.1.1.1 @ 70%
2) Snatch Deadlift, 4 reps x 3 sets @ 90% of best clean.
3) Push Press, touch n go reps, choose challenging weight for on the minute, every minute x 3 reps x 10 minutes. You can go up in weight every set or every other minute.
4) Reverse Hypers, 10 reps x 3 sets @ 50% of back squat, rest 1-2 minutes between sets.
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5) Gymnastics Prep Skill Work
On the Minute, Every Minute x 8 Minutes of the following:
3 Muscle-Ups-Ring or Bar-Whatever is a weakness
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6) 21-15-9 of the following:
Power Snatch @ 95/65 lbs
Wall Balls @ 30/20 lbs to 10 feet men/9 feet women
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