"Wednesday 12.14.2016 + Next Vagabond Beginners Class: January 9th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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.
2. 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.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A. Sumo Deadlift, 3-5 reps(60%) x 4 sets, rest 1 minute between sets.
B1. Double Leg Glute Bridge No Pause, 10-12 reps x 3 sets, rest 45 seconds.
B2. Bowler Squats, 8 reps/each leg x 3 sets, rest 45 seconds.

C. AMRAP 13 Minutes of the following:
12 Russian Twists(6/each side) with Med Ball or Slam Ball
10/7 Calorie Row
8 Kettlebell Swings Russian
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press, 3 reps x 5 sets, rest 1-2 minutes between sets.
B1. DB External Rotations, 8-10 reps/each arm x 3 sets, rest 45 seconds.
B2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds.
C. AMRAP 13 Minutes of the following:
10 Ball Slams
8/5 Calorie Assault Bike(10/8 Calorie Airdyne)
6 Hang Power Cleans @ 115/80 lbs, 95/65 lbs
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
1) Snatch Clusters of the following:
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
1.1 @ 80%
2) Snatch Pull, 1.1.q x 4 sets @ 95%, rest 1 minute between sets.
3) Reverse Hypers, 50% of back squat, 10 reps x 3 sets, rest as needed.
4) Romanian Deadlifts, 8 reps x 3 sets @ 65% of best clean, rest as needed.
5) Mix Modal Work @ Long, Moderate Pace of:
14 Minutes on the Clock:
20 Cal Row
12 Kettlebell Swings
20 Double Unders
12 Pull-Ups
Rest 2 Minutes
14 Minutes on the Clock:
20 Cal Row
12 Shoulder to Overhead @ 95/65 lbs
20 Double Unders
12 Toes to Bar
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