“Wednesday 11.29.2017”

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.

Food Pantry Wil Father

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Warm-Up: Banded Hamstring Stretch, 2 minutes/each side
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Banded Good Mornings
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC + Conditioning
A1. Heavy Russian KBS, 20 reps x 3 sets, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
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B. 10 Sets of the following: Total Time: 20 Minutes
90 Seconds of work of the following:
5 Calorie Assault Bike
5 Ball Slams
20 Jump Rope Singles
Rest 30 seconds between sets

B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Sumo Deadlift Cluster Heavy, 1.1 x 3 sets, rest 1 minute between sets.
A2. Half Kneeling Pallof Press, 8 reps/each side x 3 sets, rest 1 minute between sets.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute between sets.
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B. 10 Sets of the following: Total Time: 20 Minutes
90 Seconds of work of the following:
4 Burpees
8 Russian KBS
10 Wall Balls
Rest 30 seconds between sets

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 @ 60%
B. Snatch Deadlift Cluster, 1.1.1 x 3 sets @ 75%, rest 1 minute between sets.
C. Front Squat of the following:
5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 65%, rest 1-2 minutes between sets.
D. Gymnastics Fatigue Training:
20 Minutes on the Clock, complete the following of:
Minute 1: 12 Chest to Bar Pull-Ups
Minute 2: 45 Second Row
Minute 3: 12 Toes to Bar
Minute 4: 45 Second Assault Bike
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E. Midline/Core Strengthening:
A1. Standing Pallof Press, 10 reps/each way x 3 sets, rest 30 seconds.
A2. L-Sit Hold on P-Bars, 20 second total time x 3 sets, rest 30 seconds.
A3. Farmer’s Hold, 60 seconds x 3 sets, rest 30 seconds.
Hold KB or DB in stationary stance.

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