1. Vagabond 8th 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.

2. Vagabond Next Beginners Class on January 8th, 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.

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/PC + Conditioning
A1. Sumo Deadlift Cluster, 1.1 x 3 sets, rest 60 seconds.
A2. Weighted Plank Holds, 20 seconds, rest 5 seconds, 20 seconds, rest 5 seconds, 20 seconds x 3 sets, rest 60 seconds.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 60 seconds.
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B. Complete the following of:
3 Sets of the following:
20/15 Cal Assault Bike(Modify to 16/12 Cal Assault Bike if need be)
20 Ball Slams
20 Russian KBS
Rest 2-3 Minutes between sets
You choose your rest time and how long you need in between sets, goal is to stay consistent, so rest longer to allow proper rest and recovery.
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Snatch Deadlift, 5 reps x 3 sets, rest 60 seconds.
Use 85-95% of your best snatch for weight total for snatch deadlift.
A2. Tall Kneeling Pallof Press, 8 reps/each side x 3 sets, rest 60 seconds.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 60 seconds.
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B. Complete the following of:
3 Sets of the following:
25/20 Cal Row(Modify to 18/15 Cal Row if need be)
20 Burpees
20 Russian KBS
Rest 2-3 Minutes between sets
You choose your rest time and how long you need in between sets, goal is to stay consistent, so rest longer to allow proper rest and recovery.
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Power Snatch on the minute, every minute x 10 minutes of the following:
2 reps @ 70%, we are going up in weight every other week for this movement and set total.
B. Front Squat of the following:
3 reps @ 60%, 3 reps @ 65%, 3 reps @ 70%, 3 reps @ 75%, 3 repd @ 80%, rest as needed between sets.
C. Snatch Deadlift Cluster, 1.1 x 3 sets @ 100% or more, rest as needed between sets.
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D. Gymnastic Fatigue Training of:
10 Strict Handstand Push-Ups(Increase difficulty if you want by increasing depth of handstands)
Rest 60 seconds
20 Kipping Handstand Push-Ups
Rest 120 seconds
10 Strict Strict Handstand Push-Ups(Increase difficulty if you want by increasing depth of handstands)
Rest 120 seconds
20 Kipping Handstand Push-Ups
Done!
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E. Complete the following of:
3 Rounds for time of:
20/15 Calorie Assault Bike
15 DB Push Press @ 50/30 lbs
20/15 Calorie Assault Bike
15 Toes to Bar
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