*Gym Brief for the Week*

1. *Vagabond Toy Drive on Saturday, December 19th @ 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 3rd 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 12.19- RSVP now @ our Facebook Annual Toy Drive Page. CLICK HERE.

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2. *Vagabond Holiday Party on Friday, December 18th @ 9:00 am*

Join us all on Saturday, December 18th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Fifth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and games. Save the date and go to our Facebook Annual Holiday Party. CLICK HERE.

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3. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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4. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

“Onward Progress”

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 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical+ Single Leg/Posterior Chain + Aerobic OTMEM
A. Front Squat, 65%, 4 reps x 6 sets, rest 45 seconds between sets.
B1. DB Walking Lunges @ 20×1, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Glute Bridge @ Pause 2 Second Top, 12 reps x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following:
20/18 Calorie Airdyne or 15/12 Calorie Assault Bike
15 Box Jumps
20 Sit-Ups
15 Ball Slams
Rest 1 Minute between sets
B. Fitness Phase
Front Squat/Upper Body Press/DB Curl + Aerobic OTMEM
A. Power Clean, 60% x 1.1.1, 65% x 1.1.1, 70% x 1.1 x 2 sets, rest 1 minute between sets.
Total of 4 sets
B1. Clean Deadlift, 100% of best clean, 3 reps x 3 sets, rest 45 seconds between sets.
B2. Strict Supinated Weighted Pull-Ups, 2-3 reps x 3 sets, rest 45 seconds between sets.
Scale to Weighted Negative Pull-Ups, 4-5 reps or Lat Pull Down, 10-12 reps x 3 sets
C. 3 Sets of the following:
3 Minute Airdyne/Assault Bike @ 90% Max Effort or Row Effort: Client Choice
Rest 30 Seconds before next portion
15 Push Press @ 95/65 lbs, 75/45 lbs
15 Front Squats @ 95/65 lbs, 75/45 lbs
15 Deadlifts @ 95/65 lbs, 75/45 lbs
Rest 30 Seconds before moving back to Airdyne/Assault
C. Competition Phase
Clean and Jerk + Clean Pull + Clean Deadlift + Back Squat/Gymnastics Skill + Midline Accessory or Aerobic Conditioning
A. Clean and Jerk, 75%, 1 rep x 5 sets, rest 1-2 minutes between sets.
B. Clean Pull, 97% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Clean Deadlift, 105% of best clean, 3 reps x 3 sets, rest 90 seconds between sets.
D1. High Bar Back Squat, 81%, 2 reps x 5 sets, rest 2 minutes between sets.
D2. 15 Fast Chest to Bar Pull-Ups x 5 sets, rest 2 minutes between sets.
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E. 4 Sets of the following:
5 Handstand Push-Ups—You can Kip These
10 Power Snatches @ 115/75 lbs
15 Box Jumps
20 Kettlebell Swings @ 53/35 lbs
25 Cal Row
Rest 4-6 Minutes between sets
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