Vagabond of the Month for April: Mike Shea
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
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, May 14th, 2022:
Vagabond Community Day
Teams of Two Complete the following of:
35 Minutes on the Clock of the following:
400 Meter Run or Row 500 Meters or 30 Cal Assault Bike
50 Burpees
50 Hang Power Cleans or Russian KBS or Ball Slams
400 Meter Run or Row 500 Meters or 30 Cal Assault Bike
50 Goblet Squats or Front Squats or OH Squats
50 Pull Ups or TRX Row
100 Meter KB or DB Farmer’s Walk
*Break all up into half reps, must finish one movement before moving onto the next movement*
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Sunday, May 15th, 2022:
Rest Day/Open Gym
A. Scap/Recovery Work of the following:
A1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.
A2. Banded Push-Downs, 20 reps x 3 sets, rest as needed.
A3. Banded Curls, 20 reps x 3 sets, rest as needed.
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes on the Clock of the following:
200 Meter Run or 250 Meter Row or 15 Cal Assault Bike
30 Jump Rope Singles(20 Double Unders)
20 Second Plank Hold or Plank Walk Outs
15 DB Push Press or Barbell Push Press
10 Goblet Squats or Wall Balls
5 DB Row or Barbell Row Slow Tempo
Rest 2 Minutes between sets by stretching, foam rolling, etc.
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