Vagabond of the Month for August: Sam Bosco
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, 1 reps x 5 sets, rest 15 seconds.
A2. Goblet Hold Single Leg Split Stance, 6 reps/each leg x 5 sets, rest 60 seconds.
B1. Goblet Squat(Heel Lift If needed), 12 reps x 3 sets, rest 15 seconds.
B2. Cable Pull Thrus, 15 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Sets of the following:
90 Second Row/Bike/Ski Erg/Shuttle Run
Rest 20 seconds
60 Seconds of: 5 Ball Slams + 5 No Push Up Burpees
Rest 20 seconds
30 Seconds of: 5 DB Push Press + 5 step-ups/each leg
Rest 20 seconds
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Below Knee Snatch, build to challenging 1 rep, 12 minute time limit.
B1. KB Row, 10 reps/each arm heavy x 3 sets, rest 30 seconds.
B2. DB Floor Press Single Arm Alt, 10 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. Single Arm KB Farmer’s Walk, 20 meters/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
90 Second Row/Bike/Ski Erg/Shuttle Run
Rest 20 seconds
60 Seconds of: 5 Hang Power Snatch + 5 Burpees
Rest 20 seconds
30 Seconds of: 5 Hang Power Cleans + 5 Front Squats
Rest 20 seconds
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