Vagabond of the Month for June: Kristen Donohue

Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here.  I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes

Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

A. High Bar Back Squat(Heel Lift If Needed), 4 reps x 4 sets, rest 30 seconds.

*Keep weight at 75% of best 1RM-Coach Notes for Board*

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B1. Weighted Single Leg Walking Lunges, 8 reps/each leg x 4 sets, rest 60 seconds.

B2. Banded Pull Aparts Single Leg, 10 reps/each way x 4 sets, rest 15 seconds.

B3. DB Laying Tricep Extensions or EZ Bar Skull Crushers, 15 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

20 Minutes of the following:

20/15 Cal Row or 200 Meter Run

12 Goblet Squats 

9 DB Push Press

6 TRX Row or Pull Ups

3 Box Jumps or Ball Slams

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Push Jerk, 2 reps x 5 sets, rest 1 minute between sets.

1RM DATA: 1/27/25 + Use 80% of best 1rm

B1. DB Row, 12 reps/each arm x 4 sets, rest 30 seconds.

B2. DB Floor Press Single Arm Alt, 12 reps/each arm moderate x 4 sets, rest 30 seconds.

B3. DB Hammer Curls or Bicep Board Curls, 12 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following of:

20 Minutes of the following:

15/12 Cal Assault Bike or 200 Meter Run

12 Goblet Squats or Wall Balls

9 Burpees

6 TRX Row or Pull Ups

3 Box Jumps or Ball Slams

 

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