“Monday 6.27.2022 + 4th of July Weekend Schedule”
Vagabond of the Month for May: Jessy Flynn
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
+
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
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
20 Meter KB Front Rack Carry
8 DB Row/each arm
15 Banded Pull Aparts
16 Deadbug Pressing Against Wall(8/each way)
25 Second Side Bridge/each side
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B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(Row 250 Meters)
10 KB Russian Swings
10 TRX Row
Run 200 Meters(Row 250 Meters)
10 Ball Slams
20 Meter KB Farmer’s Walk
*No rest between sets, just keep moving and grooving.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
1 Push Jerk(Last week we did 2 reps)
10 Monster Band Clam Shells/each way
10 Standing Pallof Press/each way
40 Second FLR Hold or Shoulder Taps/each way
40 Second KB Farmer’s Hold
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B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(12 Cal Row)
10 Barbell Push Press @ 115/80, 95/65 lbs
5 Step Down Box Jumps
Run 200 Meters(12 Cal Row)
10 Pull Ups or TRX Row
5 Hang Power Snatch @ weight above
*No rest between sets, just keep moving and grooving.*
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