“Tuesday 11.27.2018”

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 9th Annual Holiday Party on Saturday, December 1st @ 7:00 pm to Midnight:
Join us all on Saturday, December 1st from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 9th 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 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Russian KBS
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, 1-2 reps x 3 sets, rest as needed between sets.
Last week we did 2-3 reps, go up in weight from last week.
B1. DB Weighted Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Sets of the following:
60 Second Cal Assault Bike
30 Second Box Jumps or Step-Ups
Rest 30 Seconds
60 Second Cal Assault Bike
30 Second Ball Slams
Rest 30 Seconds

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 5 sets of 3 reps, rest as needed between sets.
Go up in weight from last week, we did 5 reps for 3 sets.
B1. Standing Single Arm Push Press, 10 reps/each arm x 3 sets, rest 45 seconds.
B2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Sets of the following:
60 Second Cal Row
30 Second Burpee Box Jumps
Rest 30 seconds
60 Second Cal Row
30 Second DB Snatch Alternating Arms
Rest 30 seconds

C. Competition Phase
Conditioning Long Sets
10 Sets of the following:
30 Second Cal Assault or Ski Erg
rest 15 seconds
30 Second Russian KBS
rest 15 seconds
30 Second Wall Balls
rest 30 seconds
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Rest 5 Minutes
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10 Sets of the following;
30 Second Cal Assault or Ski Erg
rest 15 seconds
30 Second Ball Slams
rest 15 seconds
30 Second Burpee
rest 30 seconds
Notes: Try to keep a high level on aerobic intensity during this session, try to maintain a pace on the 30 second cal row that is challenging but wont crush you, same with bike, men try to keep 58 rpm or higher, women try to keep 51 rpm or higher.

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