“Friday 12.1.2017 + The Annual Vagabond Toy Drive”

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.

Toy Drive 2017

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
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Core + Conditioning
A1. High Bar Back Squat, 8-10 reps x 3 sets, rest 1 minute.
50-60% of 1RM, and data from September 1st or August 15th, 2016 for 1RM results
A2. Farmer’s Hold, 45-60 seconds x 3 sets, rest 1 minute.
Stand with dumbbells or kettlebells in stationary position, and challenge oneself with weight.
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B. Complete the following of:
9 Minutes on the Clock:
Run 100 Meters or Assault 8/5 Calores(Airdyne 10/8 Calories)
12 Wall Balls or Goblet Squats
12 Sit-Ups
12 Walking Lunges(6/each leg)
20 Second Plank Hold
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Rest 2 Minutes
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9 Minutes on the Clock:
Run 100 Meters or Assault 8/5 Calores(Airdyne 10/8 Calories)
12 Wall Balls or Goblet Squats
12 Sit-Ups
12 Walking Lunges(6/each leg)
20 Second Plank Hold

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Front Squat, 3 reps x 3 sets, rest 1 minute.
Use 75-80% of your best 1RM
A2. Farmer’s Hold, 45-60 seconds x 3 sets, rest 1 minute.
Stand with dumbbells or kettlebells in stationary position, and challenge oneself with weight.
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B. Complete the following of:
9 Minutes on the Clock:
Run 100 Meters or Assault 8/5 Calores(Airdyne 10/8 Calories) or 10/8 Cal Row
12 Wall Balls or Goblet Squats
12 Toes to Bar or Knee Raises or Sit-Ups
12 Ball Slams
20 Second Plank Hold
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Rest 2 Minutes
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9 Minutes on the Clock:
Run 100 Meters or Assault 8/5 Calores(Airdyne 10/8 Calories) or 10/8 Cal Row
12 Wall Balls or Goblet Squats
12 Toes to Bar or Knee Raises or Sit-Ups
12 Ball Slams
20 Second Plank Hold

C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core +
A. Clean and Jerk, on the minute, every minute x 10 minutes of the following:
2 reps @ 60%
B. Overhead Squat of the following:
5 reps @ 50%, 5 reps @ 60%, 5 reps @ 50%, 5 reps @ 60%, rest 1-2 minutes between sets.
C. Gymnastics Fatigue Training:
3 Sets of the following of:
AMRAP 30 Seconds Strict Handstand Push-Ups
Rest 60 seconds
AMRAP 30 Seconds Kipping Handstand Push-Ups
Rest 60 seconds
60 Second Cal Assault Bike @ 90% effort
Rest 3 Minutes between sets
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D. Conditioning of the following of:
10 Sets of the following:
90 Seconds on the Clock:
25 Double Unders
12 Wall Balls
6 GHD Sit-Ups
Rest 30 seconds between sets

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