“Friday 6.24.2022 + Jimmy B Workout + VBWAY Golf/Cookout Outing”

Vagabond of the Month for May: Jessy Flynn

CLICK HERE FOR FULL BIO.

What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.

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. Double Arm Landmine Press, 15 reps x 4 sets, rest 30 seconds.

A2. KB Row, 10 reps/each way x 4 sets, rest 60 seconds.

B1. Single Leg Split Stance, 6 reps/each leg x 4 sets, rest 15 seconds.

B2. DB Arnold Press, 10 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

5 Minutes of the following:

6 Ball Slams or Russian KBS

6 Cal Assault Bike(Run 100 Meters)

20 Meter KB Farmer’s Walk

100 Meter Run

6 Step-Ups/each leg

20 Second Plank Hold

*Rest 2 Minutes between sets*

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B. Fitness Phase

Lower Body Squatting + Conditioning

A. Snatch Pull, 3 reps x 5 sets @ 90% of best 1RM snatch, rest 60 seconds between sets.

B1. Single Leg Step-Ups, 8 reps/each leg x 4 sets, rest 15 seconds.

B2. Seated Cable Leg Single Leg Curls, 15 reps/each leg x 4 sets, rest 30 seconds. 

B3. DB Arnold Press, 10 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

5 Minutes of the following:

6 Ball Slams or Russian KBS

6 Cal Assault Bike(Run 100 Meters)

20 Meter KB Farmer’s Walk

100 Meter Run

6 Step-Ups/each leg

20 Second Plank Hold

*Rest 2 Minutes between sets*

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