“Friday 11.29.2019 + Holiday Schedule for Black Friday”

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

Thanksgiving Holiday Schedule:
1. Friday, November 29th(Black Friday): 9 am class, 10 am-12 pm Open Gym, 12 pm class, 1-4 pm Open Gym

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1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.

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2. Vagabond 9th Annual Holiday Party on Saturday, December 14th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 14th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our 10th 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 Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

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3. Vagabond Annual Toy Drive for the Boston Children’s Hospital on Saturday, December 21st @ 9:00 am Workout:

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 7th 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 12.21- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 indian push ups(focus on t-spine opening)
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending/Core + Upper Body Pull/Upper Body Push + Short Cond

A. Traditional Deadlift, 5 sets of 3 reps, rest as needed between sets.
B1. Front Lean Rest Hard Holds, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 30 seconds.
B2. Cable Pull-Thrus, 10 reps x 3 sets, rest 30 seconds.
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C. Complete the following of:
AMRAP 5 Minutes of:
Cal 90% Assault Bike
Rest 2 minutes
AMRAP 4 Minutes of:
8 Cal Row

4 Ball Slams 
Rest 2 minutes
AMRAP 3 Minutes of:
20 Second KB Farmer’s Hold
30 Rep Jump Rope
Rest 90 seconds
AMRAP 2 Minutes of:
8 DB Floor Press
14 Second Plank Hold
Rest 60 seconds
AMRAP 1 Minute of:
Cal Max Assault Bike
Done

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B. Fitness Phase

Posterior Bending/Core +  Upper Body Push/Upper Body Pull + Short Cond

A. Traditional Deadlift, 5 sets of 3 reps, rest 1 minute between sets.
B1. Single Arm Bench Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. Banded or Cable Leg Curls, 20 reps x 3 sets, rest 45 seconds.
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C. Complete the following of:
AMRAP 5 Minutes of:
Cal 90% Row
Rest 2 minutes
AMRAP 4 Minutes of:
8 Cal Assault Bike
8 Push-Ups or 8 DB Bench Press or Floor Press
Rest 2 minutes
AMRAP 3 Minutes of:
20 Second Plank Hold

4 DB Snatch/each arm
Rest 90 seconds
AMRAP 2 Minutes of:
Double Unders or Single Unders
Rest 60 seconds
AMRAP 1 Minute of:
Cal 90% Row
Done

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C. Competition Phase

Olympic Lifting Day + Conditioning

A. Snatch, 70%, 1.1.1 x 5 sets, rest as needed.(15 reps)

B. Clean and Jerk, 70%, 1.1.1 x 5 sets, rest as needed. (15 reps)

C1. High Bar Back Squat, 78%, 3 reps x 5 sets, rest as needed. (15 reps)

C2. DB Tall Kneeling Strict Press Single Arm Alternate, 6 reps/each arm x 5 sets, rest as needed.

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20 Minutes on the Clock:

10 Cal Assault Bike

10 Pull-Ups Kipping

10 Wall Balls

10 Second L-Sit Hold

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