“Wednesday 11.27.2019 + Holiday Schedule Next 3 Days”

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

Thanksgiving Holiday Schedule:
1. Wednesday, November 27th: 530 am open gym, 6 am, 715 am, 9 am, 12 pm, 1-4 pm open, 430 pm class only for afternoon schedule
2. Thursday, November 28th(Thanksgiving): 9 am partner community workout
3. 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 dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
10 jumping jacks

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Single Leg/Upper Body Pull/PC + Conditioning

A1. TRX Vertical Pull-Up, 6-8 reps x 3 sets, rest 45 seconds.

If you like to perform Strict Pronated Pull-Ups, you can perform 6-8 reps or clusters of 1.1.1.1.1 x 3 sets.

A2. Single Leg Hip Rocks, 10 reps/each side x 3 sets, rest 45 seconds.

A3. Seated Single Arm Cable Pull-Down, 8 reps/each arm x 3 sets, rest 45 seconds.

A4. KB Farmer’s Hold, 45 seconds total time x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

5 Sets of the following:

45 Second Cal Row

rest 20 seconds

16 Box Step-Ups(8/each leg)

20 Second Plank Hold

rest 20 seconds

8 DB Floor Press Heavy

20 Second FLR Hold

rest 20 seconds

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B. Fitness Phase

Posterior Bend Olympic Lift Focus+ Single Leg/Core + Conditioning

A1. Clean Grip Deadlift, 5 sets of 2 reps, rest 15 seconds between sets.

A2. Double Leg Hip Rock, 15 reps x 5 sets, rest  30 seconds between sets.

A3. Goblet Squat Pause @ 2 second pause bottom, 10 reps x 5 sets, rest 1 minute between sets,

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C. Conditioning of the following:

5 Sets of the following:

45 Second Cal Assault Bike

rest 20 seconds

16 Walking Lunges(8/each side)

20 Second Plank Hold

rest 20 seconds

10 Russian KBS

20 Second FLR Hold

rest 20 seconds

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C. Competition Phase

Squat Variation + OH Squat Variation +Gymnastics Skill Sets + Conditioning Sets

A. Front Squat, 78% x 2 reps x 5 sets.

B. Overhead Squat, 78% x 2 reps x 5 sets.

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C. Strict Handstand Push-Up Complex of the following:

Every Minute on the Minute x 14 Minutes of:

Minute 1: 2-3 Muscle Ups or 3-5 Muscle-Ups

Minute 2: 50 Double Unders

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D. Conditioning Sets of the following:

8 Minutes of the following:

9 Cal Row

6 Burpees

9 OH Squats @ 95/65 lbs

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Rest 3 Minutes on Assault Bike

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8 Minutes of the following:

9 Cal Row

6 Step-Down Box Jumps

9 Russian KBS

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Rest 3 Minutes on Assault Bike

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8 Minutes of the following:

9 Cal Row

6 Perfect Push-Ups @ slow tempo

9 Hang Power Snatch @ 95/65 lbs

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Done!

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