“Tuesday 11.6.2018”

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

1. Vagabond Next Beginners Class on November 26th, 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 Annual Workout for the Easton Food Pantry on Saturday, November 17th @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/18!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/18.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

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3. 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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4. 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:
Ham, Glute, Prep Work
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Inch Worms
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, 4-6 reps x 3 sets, rest as needed between sets.
Last week we did 5-7 reps, go up in weight from last week.
B1.DB Double Arm Reverse Lunge In Place, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
AMRAP 14 Minutes of the following:
3 Barbell Hang Power Cleans @ 95/65, 75/45 lbs or DB Hang Power Cleans
3 Cal Row
3 Ball Slams
6
6
6
….
Continue until 14 minutes is complete.

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Jerk from Rack, 5 sets of 1 rep, heavy single each rep, rest as needed between sets.
B1. KB Single Arm Press Half Kneeling Stance, 8 reps/each arm x 3 sets, rest 45 seconds.
Press with left arm, right leg up, press with right arm, left leg up.
B2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
AMRAP 14 Minutes of the following:
3 Barbell Hang Power Cleans @ 115/80, 95/65 lbs
3 Cal Assault Bike
3 Box Jumps
6
6
6 Box Jumps
9
9
9 Box Jumps
12
12
12 Box Jumps
….
Continue until 14 minutes is complete.

C. Competition Phase
Conditioning Long Sets
A. Aerobic Conditioning of the following:
3 Sets @ High Aerobic Effort of the following:
50 Double Unders
15 Burpees
50 Double Unders
15 Shoulder to Overhead @ 135/95 lbs
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Rest 10 Minutes
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B. Aerobic Conditioning of the following:
3 Sets @ High Aerobic Effort of the following:
25 American KBS
200 Meter Run
25 Wall Balls
200 Meter Run
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Rest 10 Minutes
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C. Set Conditioning of the following:
3 Sets of the following:
50/35 Cal Assault Bike, rest 4-5 minutes between sets, this is not an all out effort, think aerobic, and finding a good pace and maintaining.

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