Vagabond of the Month for July: Kristen V.

Best Part About Vagabond Way Fitness: 

Of course the best thing about Vagabond are the people. Everyone is so supportive from the most experienced to the least experienced and everyone in-between.

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body/Upper Body Pull + Conditioning

A1. Sumo Deadlift, 5 reps x 4 sets, rest 15 seconds.

1RM Date: Sumo Deadlift 5/3/24

A2. Single Arm Seated Cable Pull Downs, 10 reps/each way x 4 sets, rest 60 seconds.

A3. KB Side Bends, 10 reps/each way x 4 sets, rest 60 seconds

A4. Single Arm DB Half Kneeling Press, 10 reps/each way x 4 sets, rest 60 seconds.

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B. Conditioning of the following:

4 Sets of the following:

8-10 DB Thrusters

200 Meter Run(250 Meter Row)

8-10 TRX Row

Run 200 Meters(250 Meter Row)

8-10 Large Med Ball Slams

Run 200 Meters(250 Meter Row)

*Just keep moving and grooving*

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B. Fitness Phase

Lower Body + Conditioning

A. High Bar Back Squat(Heel Lift If Needed), 70% of 1RM, 4 reps x 5 sets, rest as needed between sets.

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B1. Single Leg Curtsy Lunge Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.

B2.  Bar Dips, 6-8 reps or Assisted Bar Dips on Gravitron, 8-10 reps or Push Ups, 10-12 reps x 3 sets, rest 30 seconds.

B3.  Machine Curls, 10-12 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

5 Sets of the following:

200 Meter Run(10/8 Cal Assault Bike)

8-10 Barbell Thrusters @ 95/65, 75/45 lbs

200 Meter Run(10/8 Cal Assault Bike)

8-10 Toes to Bar or Hanging Knee Raises or Sit-Ups(10-12 reps)

*Just keep grooving and moving.*

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