“Tuesday 11.28.2017”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

1. Vagabond Next Beginners Class on December 4th, 2017:
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 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.
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3. Vagabond Toy Drive on Saturday, December 9th @ 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 5th 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 12.9- RSVP now @ our Facebook Annual Toy Drive Page.

Helping Hands

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Row 100 Meters or Bike 20 seconds
5 indian push-ups
8 Goblet Squats
10 KBS

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 2-3 reps x 3 sets, rest 1 minute between sets.
Use between 80-85% of your best 1RM for Push Press
B1. Half Kneeling Single Arm Press, 10 reps/each arm x 2 sets, rest 45 seconds between sets.
B2. Banded Push-Downs, 20 reps x 2 sets, rest 45 seconds between sets.
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C. 18 Minutes on the Clock:
Every 3 Minutes complete the following of:
45 Second Row @ Hard Effort
6-10 DB Push Press
6-10 Goblet Squats
So if it takes you 2 minutes, then you rest 1 minute, and you go on the 0, 3, 6, 9, 12, 15 minute markers

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push press, 1 rep heavy x 5 sets, rest as needed between sets.
Use 85-90% of best 1RM
B1. Tall Kneeling DB Press, 12 reps x 2 sets, rest 45 seconds.
B2. DB External Rotations, 10 reps/each arm x 2 sets, rest 45 seconds.
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C. 18 Minutes on the Clock:
Every 3 Minutes complete the following of:
45 Second Assault/Airdyne @ Hard Effort
10 Shoulder to Overhead @ 115/75, 95/65 lbs
10 Box Jumps Step Down
So if it takes you 2 minutes, then you rest 1 minute, and you go on the 0, 3, 6, 9, 12, 15 minute markers

C. Competition Phase
A. Conditioning Piece @ Low Effort of the following:
10 Sets of the following:
30 Seconds Row Cals
Rest 15 seconds
30 Seconds Russian KBS
Rest 15 seconds
30 Seconds Double Unders
Rest 15 seconds
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Rest 5 Minutes
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10 Sets of the following:
30 Seconds Assault/Airdyne
Rest 15 seconds
30 Seconds Ball Slams
Rest 15 seconds
30 Seconds Shuttle Run(10 meter shuttle run)
Rest 15 seconds

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