“Saturday 12.2.2017 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, December 2nd, 2017: 9:00 am Partner Workout
2. Saturday, December 2nd, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, December 2nd, 2017: 10:00 am Competition Phase
4. Sunday, December 3rd, 2017: 9:00 am-11:00 am Open Gym
5. Sunday, December 3rd, 2017: 10:00 am Vagabond Sweat Class
6. Sunday, December 3rd, 2017: 8:00 am Vagabond Circuit Training Class-Week 4

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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.

2016 Throwdown

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

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
Max Rounds in 30 Minutes of:
15 Burpees
300 Meter Row or 15/10 Cal Assault Bike or 200 Meter Run
15 DB Push Press or Shoulder to Overhead @ 95/65 lbs
Switch off every movement, so partner 1 does 15 burpees, then partner 2 does row, run or bike, and then partner 1 does push press, and then partner 2 does burpees, and so on for 30 minutes.

B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
Max Rounds in 30 Minutes of:
15 Burpees
300 Meter Row or 15/10 Cal Assault Bike or 200 Meter Run
15 DB Push Press or Shoulder to Overhead @ 95/65 lbs
Switch off every movement, so partner 1 does 15 burpees, then partner 2 does row, run or bike, and then partner 1 does push press, and then partner 2 does burpees, and so on for 30 minutes.

C. Competition Phase
Team Workout or Individual Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
400 Meter Run
30 Shoulder to Overhead @ 135/95, 115/75 lbs
20 Cal Assault Bike
50 Bar Facing Burpees
Break up as you see fit, so break up each movement of the reps how you want to as a team to attack the workout
There is no individual workout this weekend, just hit the team workout and have fun!

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