“Friday 9.17.2021”

Vagabond of the Month for August: Sam Bosco

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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, 4 reps x 3 sets, rest 15 seconds.

*1RM Data: March 22nd, 2021*

*Last week we did 4 reps*

*This week deload week, use 70-75% of your max*

A2. Seated  Cable Pull Down, 12 reps/each arm x 3 sets, rest 60 seconds.

B1. Single Leg Split Squats or Split Stance, 6 reps/each leg x 4 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:

2 Sets of the following:

10 Minutes of the following:

200 Meter Run or 225 Meter Row

20 Second FLR Hold

8 DB Floor Press

100 Meter Run(125 Meter Row)

8 TRX Row or 8 Ball Slams or 4 Pull Ups 

20 Jump Rope Singles

*Rest 3 minutes between sets*

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B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Trap Bar Deadlift, 1 rep x 5 sets @ 90% of 1RM, rest 30 seconds.

*Build to a heavy 90% single for last set, not for all 5 sets*

A2. Standing Cable Row Saw, 10 reps/each arm x 4 sets, rest 60 seconds.

B1. Single Arm DB Row, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. DB Laying Tricep Extensions, 12 reps x 3 sets, rest 30 seconds.

B3. Barbell RDL, 8 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

2 Sets of the following:

10 Minutes of the following:

100 Meter Run

10 Barbell Push Press

20 Second Plank Hold or Plank Walk-Outs

300 Meter Row

40 Jump Rope Singles(20 Double Unders)

*Rest 3 Minutes between sets*

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