1. Vagabond Next Beginners Class on January 7th, 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.
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2. 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
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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3-5 Minutes of the following:
20 Second Row/Bike
10 Banded Clam Shells/each side
20 Second Jump Rope
10 Goblet Squats @ 3010
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Floor Press, 12-15 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
A2. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
A3.Standing Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
4 Sets of the following, complete at the top of every 5 minutes, 20 minutes total of:
10-12 DB Push Press
12-16 Walking Lunges(6-8/each side)
10-12 No Push-Up Burpees
90 Second Cal Row Max
Score is total cals from the 4 sets, if takes you 4 minutes, then rest 1 minute before starting next set.
B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Snatch Cluster, 65%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Get %’s from November 29th for 1RM results
B1. Single Arm DB Bench Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds.
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C. Conditioning Piece of the following:
4 Sets of the following, complete at the top of every 5 minutes, 20 minutes total of:
10-12 Hang Power Snatch @ 95/65, 75/45 lbs
12-16 Step-Down Box Jumps
10-12 Front Squats or Overhead Squats @ weight above
90 Second Cal Assault Bike Max
Score is total cals from the 4 sets, if takes you 4 minutes, then rest 1 minute before starting next set.
C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 2 reps x 3 sets, rest as needed between sets.
B. Power Clean and Jerk, 60% x 2 reps x 3 sets, rest as needed between sets.
C. Front Squat, 60% x 2 reps, 70% x 2 reps, 80% x 2 reps, 85% x 2 reps, rest 2 minutes between sets.
D1. DB Floor Press, 8-10 reps moderate x 3 sets, rest 45 seconds.
D2. Banded Push-Downs, 25 reps x 3 sets, rest 45 seconds.
D3. Weighted Sit-Ups, 15 reps x 3 sets, rest 90 seconds.
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E1. Banded Leg Curls, 25 reps x 4 sets, rest 15 seconds.
E2. Reverse Hyper, 15 reps lightweight x 4 sets, rest 15 seconds
E3. Kipping Handstand Push-Ups, 15 reps x 4 sets, rest 2 minutes.
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