“Wednesday 12.4.2019 + Vagabond of the Month for November: Erica C.”

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

Vagabond of the Month for November: Erica Caliri

“What I like best about vagabond is that the workouts are sustainable.  I never wake up and don’t go in fear that the workout is going to be too much or too hard.  With that said, I always leave feeling like I got a great workout without feeling defeated by it.”

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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.

Vagabond of the Month for November: Erica C!

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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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of No Push-Up Burpees
Rest 15 Seconds
45 Seconds of Assault Bike
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A1. TRX Flexed Arm Hang, 6-8 seconds holds, rest, 6-8 second holds, rest, 6-8 second holds x 3 sets, rest 45 seconds.

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

A2. Double Leg Hip Rocks, 15 reps x 3 sets, rest 45 seconds.

A3. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.

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

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C. Conditioning of the following:

5 Rounds of the following:

10 DB Push Press

10 Cal Assault Bike

20 Second FLR Hold

10 Box Step-Ups Weighted if you want(5/each leg)

No rest between sets, just keep moving.

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B. Fitness Phase

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

A1. Snatch Grip Deadlift, 5 sets of 2 reps, rest 45 seconds between sets.

A2. Single Leg Hip Rock, 8 reps/each leg x 5 sets, rest 15 seconds between sets.

A3. DB Single Arm Push Press, 6 reps/each arm x 5 sets, rest 45 seconds between sets.

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B. Conditioning of the following:

5 Rounds of the following:

10 Russian KBS

10 Pull-Ups(Sub in TRX Row)

20 Second KB Farmer’s Hold

10 Cal Row

No rest between sets, just keep moving.

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C. Competition Phase

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

A. Front Squat, 80% x 1 rep x 8 sets.

B. Overhead Squat, 80% x 1 rep x 8 sets.

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C. Conditioning Sets of the following:

6 Minutes of the following:

8 Cal Row

8 Step-Down Box Jumps

8 OH Squats @ 95/65 lbs

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Rest 3 Minutes on Assault Bike

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6 Minutes of the following:

8 Cal Row

8 Burpees

8 Russian KBS

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Rest 3 Minutes on Assault Bike

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6 Minutes of the following:

8 Cal Row

8 Hang Power Snatch @ 75/55 lbs

8 Kipping Pull-Ups

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Rest 3 Minutes on Assault Bike

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6 Minutes of the following:

6 Cal Row

12 Walking Lunges(6/each side)

20 Second KB Farmer’s Hold

Done!

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