"Wednesday 12.7.2016 + Vagabond Holiday Party this Saturday, December 10th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th:
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 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
3. 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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Group Led Warm-Up:
Banded Hamstring Stretch x 90 seconds.each side
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Wall Angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A. Sumo Deadlift, 4-6 reps(50-55%) x 4 sets, rest 1 minute between sets.
B1. Glute Bridges Pause, 12-15 reps @ 2 second pause @ top x 3 sets, rest 45 seconds.
B2. Back Extensions, 10-12 reps x 3 sets, rest 45 seconds.
C. Perform the following:
AMRAP 12 Minutes of the following:
20 Single Unders
10 Ball Slams
20 Second Plank Hold
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Press Complex of the following:
Push Press(1 rep) + Push Jerk(2 reps) x 4 sets, rest as needed between sets.
Work up to a weight based on your own ability and comfort level
B1. DB Floor Press, 8-10 reps x 3 sets, rest 45 seconds.
B2. Banded Tricep Push-Downs, 12-15 reps x 3 sets, rest 45 seconds.
C. Perform the following:
AMRAP 12 Minutes of the following:
12 Heavy Russian KBS
8 Pull-Ups(Scale to Jumping Pull-Ups)
20 Walking Lunges(10/each leg)
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 @ 60%
1.1.1 @ 65%
1.1.1 @ 70%
1.1.1 @ 75%
2) High Bar Back Squat, 5 reps @ 65%, 5 reps @ 75% x 3 sets, rest 2 minutes between sets.
3) Front Squat, 5 reps x 4 sets @ 65%, rest as needed between sets.
4) Snatch Deadlift, 1.1 x 4 sets @ 105%, rest 1 minute between sets.
5) AMRAP 5 Minutes of the following:
5 Power Snatch @ 115/75 lbs
3 Squat Snatch @ 115/75 lbs
1 Overhead Squat @ 115/75 lbs
10/6 Cal Row
Rest 90 seconds
AMRAP 5 Minutes of the following:
5 Power Cleans @ 135/95 lbs
3 Front Squats @ 135/95 lbs
1 Thruster @ 135/95 lbs
8/5 Cal Assault Bike
Rest 3 Minutes
AMRAP 10 Minutes of the of following:
18/14 Cal Row
8 Box Jump Overs @ 24/20 inches
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