“Monday 6.27.2022 + 4th of July Weekend Schedule”

Vagabond of the Month for May: Jessy Flynn

CLICK HERE FOR FULL BIO.

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
+
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

+

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

+

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

+

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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