“Thursday 11.30.2017 + Vagabond Bring a Friend Day Every Class All Day”

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.

Vagabond Bring a Friend Day All Day

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up: Shoulder Openers, banded stretch, foam roll to open up chest cavity and overhead vertical pulling
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body/Core/Upper Body + Conditioning
A1. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
A3. Sorensen Hold, 30-45 seconds x 3 sets, rest 45 seconds.
Start in the bottom of the back extension, when ready, come up to back extension and hold isometric hold for 30-45 seconds in top position.
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B. Every Minute on the Minute x 16 Minutes of the following:
Minute 1: AMRAP Row Cals x 45 seconds
Minute 2: AMRAP Russian KBS x 45 seconds
Minute 3: AMRAP Cal Assault Bike x 45 seconds
Minute 4: AMRAP No Push-Up Burpees x 30 seconds

B. Fitness Phase
Upper Body/Core/Upper Body + Conditioning
A1. Strict Weighted Mix Grip Pull-Ups, 2-3 reps x 3 sets, rest 45 seconds.
A2. Weighted Sit-Ups, 15-20 reps x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each side x 3 sets, rest 45 seconds.
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B. Every Minute on the Minute x 16 Minutes of the following:
Minute 1: AMRAP Jump Rope(Double Under or Single Under) x 45 seconds
Minute 2: AMRAP Front Rack or Back Rack Lunges @ 75/55, 65/45 lbs x 45 seconds
Minute 3: AMRAP Cal Row x 45 seconds
Minute 4: AMRAP Hang Power Snatch @ 75/55 lbs, 65/45 lbs x 30 seconds

C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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