Vagabond of the Month for August: Sam Bosco
Best thing about Vagabond: The best things about Vagabond are the coaches and the members. In additon to the people, I love that Vagabond is an open gym layout and you can choose to do your own workout or the WOD.
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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Front Squat, 2 reps x 4 sets, rest 15 seconds.
*1RM Data: March 22nd, 2021*
*Last week we did 2-3 reps*
*Use 80-85% of your max*
A2. Seated Cable Pull Down, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Leg Russian Step-Up, 8 reps/each leg x 3 sets, rest 15 seconds.
B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes of the following:
10/8 Cal Assault Bike
8 DB Push Press
6 Step-Ups/each leg
100 Meter Run(6/5 Cal Assault Bike
6 DB Hammer Curls in Control
20 Second Plank Hold
*Rest 2 minutes between sets*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Sumo Deadlift, 5 reps x 3 sets, rest 15 seconds.
A2. Standing Single Arm DB Strict Press, 10 reps/each arm x 3 sets, rest 60 seconds.
B1. Single Arm DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Bar Dips, 8-10 reps or Push Ups, 10-12 reps or Knee or Squat Rack Push Ups 10-12 reps x 3 sets, rest 30 seconds.
B3. Cable or Banded Pull Thrus, 15 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes of the following:
100 Meter Run
8 Russian KBS
20 Second KB Farmer’s Hold
8 DB Thrusters
20 Second FLR Hold or Shoulder Taps
8 Pull Ups or Burpees or TRX Row
*Rest 2 Minutes between sets*
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