“Thursday 12.5.2019 + VBWAY Bring a Friend Day All Classes”

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

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 option
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2 Sets of the following of Coach Run Warm-Up:
30 Seconds of Goblet Squats(Heel Lift if needed-choose people)
Rest 15 Seconds
45 Seconds of Row/Bike/Jump Rope
Rest 15 Seconds
30 Seconds of Plank Holds
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A. Close Grip Bench Press, 5 sets of 3 reps, rest 1 minute between sets.

Last time tested: July 23rd, 2019

Week 2 of 4 of Close Grip Bench Press

B1. TRX Row, 10-12 reps x 2 sets, rest 45 seconds.

B2. DB Zotman Curls, 10-12 reps x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

4 Sets of the following:

1 Minute Assault Bike Mod Pace

Rest 20 Seconds

1 Minute of the following:

20 Jump Rope Singles

10 Second Plank Hold

Rest 20 Seconds

1 Minute of the following:

10-12 DB Front Squats or Goblet Squats

Remaining time on the Row Machine

Rest 40 Seconds between sets

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Bench Press Alternating, 8 reps/each arm x 3 sets, rest 45 seconds.

You will press with the right arm, and the left arm stays at top with DB, alternate every repetition.

A2. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. Plank Hard Hold RKC, 10 seconds, rest 5 seconds, 10 seconds, rest 5 seconds, 10 seconds, rest 5 seconds, 10 seconds x 3 sets, rest 45 seconds.

Hard hold is contracting your whole body and pushing away with elbows for 10 seconds.

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B. Conditioning of the following:

4 Sets of the following:

1 Minute Row Cal Mod Pace

Rest 20 Seconds

1 Minute of the following:

10 Burpees

15 Second Plank Hold

Rest 20 Seconds

1 Minute of the following:

10 Barbell Thrusters @ 95/65, 75/45 lbs

Remaining time on the Assault Bike 

Rest 40 Seconds between sets

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