“Friday 9.3.2021 + Labor Day Holiday Schedule”

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, 6 reps x 3 sets, rest 15 seconds.

*1RM Data: March 22nd, 2021*

*Last week we did 8 reps*

*This week deload week, use 60-70% of your max*

A2. Lat Pull Down or Seated Triangle Row, 12 reps x 3 sets, rest 60 seconds.

B1. Seated Cable Leg Curls, 15 reps x 3 sets, rest 15 seconds.

B2. Single Leg Split Stance, 8 reps/each leg x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

16 Minutes of the following:

10 DB Floor Press Moderate

100 Meter Run(8 Cal Assault Bike)

10 Ball Slams

100 Meter Run(8 Cal Assault Bike)

20 Meter KB Farmer’s Walk

20 Second FLR Hard Hold

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B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Trap Bar Deadlift, 3 reps x 5 sets @ 80% of 1RM, rest 30 seconds.

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

B1. Tall Kneeling DB Strict Press, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. Single Arm DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.

B3. DB Hammer Curls, 12 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

16 Minutes of the following:

5 Barbell Thrusters @ 95/65, 75/45 lns

100 Meter Run(8 Cal Assault Bike)

10 Burpees

100 Meter Run(8 Cal Assault Bike)

5 Hang Squat Cleans

100 Meter Run(8 Cal Assault Bike)

10 Pull Ups or TRX Row

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