Vagabond of the Month for January: Sean Cullinane

The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL

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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START STRENGTH + ACCESSORY….

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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, February 18th, 2023:

Team Workout-Community Workout

Teams of Two Complete the following of:

40 Minutes on the Clock of the following;

200 Meter Run or 12 Calorie Assault Bike or 250 Meter Row

10 Hang Power Cleans @ 115/75, 95/65 lbs or Russian KBS 

10 Burpees

200 Meter Run or 12 Calorie Assault Bike or 250 Meter Row

10 Barbell Front Squats or Goblet Squats

10 DB Row Renegade(5/each arm)(Can scale down to 10 shoulder taps/each way if needed)

10 Push Press Barbell or DB

*Partner 1 does 200 meter run, then Partner 2 does 10 hang power cleans, then Partner 1 does 10 burpees, then Partner 2 does 200 meter run, and keep going in this fashion for 40 minutes.*

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Sunday, February 19th, 2023:

Rest Day/Open Gym

A.1  Rest and recovery on Sunday

A.2  Z1 activity for 30-60 minutes – do something new

A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.

A.4 Take some time to prepare your meals and training times for the week.

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10 am Sweat Session:

25 Minutes on the Clock of the following:

50 Jump Rope Singles

25 Calorie Row or 20 Calorie Assault Bike 

16 Step-Ups(8/each leg)

8 DB Push Press

6 Slam Balls

4 Burpees

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