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. High Bar Back Squat, 5 reps x 5 sets, rest 15 seconds.
*Use 65% of 1rm, data from 1/421 or 9/14/20*
A2. Standing Pallof Press, 8 reps/each way x 5 sets, rest 60 seconds.
B1. Goblet Squat(Heel Lift If needed), 10 reps x 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:
6 Sets of the following:
75 Second Row/Bike/Ski Erg/Shuttle Run
Rest 15 seconds
60 Seconds of: 8 Ball Slams + 4 Step-Ups/each leg
Rest 15 seconds
30 Seconds of: Burpees
Rest 30 seconds
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Ground Clean, build to challenging 1.1 rep cluster, 12 minute time limit.
B1. KB Row, 8 reps/each arm heavy x 3 sets, rest 30 seconds.
B2. DB Floor Press Single Arm Alt, 8 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. Double Arm KB Farmer’s Walk, 30 meters x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
15 Wall Balls
10 Cal Assault Bike
15 Russian KBS
10 Burpees
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