Vagabond of the Month for January: Danny Vanwormer
Proudest VB Way Moments:
Vagabond was a new journey for me in October of 2023 and at first a little uncomfortable due to the fact I was used to just a standard gym. I reached out to Kevin though email looking for a new direction with my training since what I was doing on my own was getting stale and lazy. Immediately I was impressed and the moment I got started I knew this was the right direction to get my workouts back on track. Everyone is so welcoming and the coaches that work there are amazing and knowledgeable. I look forward to many years to come at Vagabond while lifting heavy and getting my butt kicked with the cardio sessions. I’m glad I found this environment and the people.
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 Squat/Upper Body Unilateral Press+ Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 8-10 reps x 4 sets, rest 30 seconds.
*Keep weight at 50-60% of best 1RM or Go Moderate-Coach Notes for Board*
A2. Strict Any Grip Pull Ups, 6-8 reps or Assisted Pull Up Machine or Banded Strict Pull Ups, 8-10 reps x 4 sets, rest 30 seconds.
B1. Back Foot Elevated Split Stance(Use One Inch Boards), 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Single Arm Alternating Standing DB Press, 8 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
7 Minutes of the following:
8/6 Cal Assault Bike or 100 Meter Run
8 Goblet Squats or Wall Balls
20 Second Push Up Hold
8 DB Hang Power Cleans
8 Push Ups or Scaled Variation
20 Second Plank Hold
*Rest 60 seconds between sets*
*Start Where You Left Off*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Front Squat, 3 reps x 5 sets, rest as needed between sets.
*Coach Notes for Board: 65-75% of best 1RM*
B1. Seated Rows, 15 reps x 3 sets, rest 30 seconds.
B2. Standing Single Arm KB or DB Press ALT, 12 reps/each arm x 3 sets, rest 30 seconds.
B3. Split Stance DB Hammer Curls, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following
7 Minutes of the following:
12/9 Cal Row
9 Overhead Squats or Wall Balls or Goblet Squats
6 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs
3 Lateral Burpees Over Bar
1Tall Box Jumps
*Rest 60 seconds between sets*
*Start Where You Left Off*
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