“Thursday 12.6.2018 + Vagabond Bring a Friend Day All Day”

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

1. Vagabond Next Beginners Class on December 10th, 2018:
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 Toy Drive on Saturday, December 15th @ 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 6th 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 12.15- RSVP now @ our Facebook Annual Toy Drive Page.

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
Lower Body/Upper Body/PC + Conditioning
A1. KB Row, 8 reps/each side x 3 sets, rest 45 seconds.
A2. Half Kneeling DB Single Arm Press, 10-12 reps/each arm @ 3010 x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 10-12 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
2 Sets of the following
9 Minutes on the Clock @ Mod Pace of:
Assault Bike x 12/10 Calories
20 Second Plank Hold
Walking Lunges x 12 reps(6/each side)
20 Second Plank Hold
DB Floor or Bench Press x 5-7 reps heavy
Rest 3 Minutes

B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power or Squat Clean, work to a heavy single for the day, go by feeling, 10 minute time limit.
We did heavy single on October 18th
B1. Single Arm DB Push Press Standing, 8 reps/each arm x 3 sets, rest 45 seconds.
At top position, hold for 1 second count to ensure proper positioning, if you are limited overhead, then perform single arm bench press, 8 reps/each arm x 3 sets.
B2. Banded Leg Curls Single Leg, 15 reps/each leg x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
2 Sets of the following:
9 Minutes on the Clock @ Mod Pace of:
Row x 15/12 Calories
20 Second KB Farmer’s Hold Heavy
Wall Balls x 15 reps
20 Second KB Farmer’s Hold Heavy
5 Burpee Box Jumps
Rest 3 Minutes

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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