“Thursday 12.6.2017”

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

1. Vagabond Next Beginners Class on January 8th, 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.

AC:TM

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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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body/Core/Upper Body + Conditioning
A1. Strict Press, 3-4 reps x 3 sets, rest 60 seconds.
Compare to November 16th, we did 4-5 reps, and October 26th we did 5-6 reps
A2. Ball Pressing Core Activation, 8 reps @ 2 second hold x 3 sets, rest 60 seconds.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 60 seconds.
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B. AMRAP 14 Minutes of the following:
5 Goblet Squats
10 Russian KBS
5 Hanging Knee Raises(Scale to 15 second plank hold)
20 Jump Rope Singles
10 DB Seated Presses on Ground

B. Fitness Phase
Upper Body/Core/Upper Body + Conditioning
A1. Close Grip Bench Press, 8-10 reps x 3 sets, rest 1 minute.
Use between 50-60% of your best 1RM, last tested date was August 8th
A2. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 1 minute.
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B. AMRAP 14 Minutes of the following:
8 Wall Balls
12 Burpees
16 Cal Row

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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