“Monday 9.13.2021 + Start of Group Classes Daily @ 6 am + 530 pm”

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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2 Sets of the following:

5 spiderman stretch/each way + Run 100 Meters + 10 Pallof Press/each way + Run 100 meters + 10 Shoulder Taps/each way + Run 100 Meters + 5 samson stretch/each way

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat + Single Leg/Core + Conditioning

A1. Sumo Deadlift, 2 reps x 5 sets, rest 15 seconds.

A2. Goblet Hold Single Leg Split Stance, 8 reps/each leg x 5 sets, rest 60 seconds.

B1. Goblet Squat(Heel Lift If needed), 15 repsx 3 sets, rest 15 seconds.

B2. Russian KBS, 15 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

AMRAP 16 Minutes of the following(Work Hard on this and goal is as many rounds possible in 16 minutes):

10 Cal Assault Bike

10 DB Push Press

100 Meter Run(1 Rep for each 100 meters completed)

10 Burpees

20 Meter KB Farmer’s Walk(Every 10 Meters completed is 1 rep)

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Pause Below Knee Clean, build to challenging 1 rep, 12 minute time limit.

B1. KB Rotational Row, 5 reps/each arm heavy x 3 sets, rest 30 seconds.

B2. DB Bench Press Single Arm Alt, 5 reps/each arm moderate x 3 sets, rest 30 seconds.

*Last week we did 6 reps/each arm*

B3. DB Hammer Curls Single Arm, 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

AMRAP 16 Minutes of the following(Work Hard on this and goal is as many rounds possible in 16 minutes):

10 Cal Row

10 Hang Power Cleans 2 115/80, 95/65 lbs, 85/55 lbs

200 Meter Run(1 Rep for each 100 meters completed)

10 Lateral Burpees

10 Wall Balls or Front Squats

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