“Saturday 5.21.2022 + Sunday 5.22.2022”

Vagabond of the Month for April: Mike Shea

CLICK HERE FOR FULL BIO.

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 21st, 2022:

Vagabond Community Day

Teams of Two Complete the following:

35 Minutes on the Clock:

400 Meter Run or 500 Meter Row or 30 Cal Assault Bike

30 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs or Russian KBS(30 reps)

400 Meter Run or 500 Meter Row or 30 Cal Assault Bike

30 Shoulder 2 Overhead or DB Push Press(30 reps)

400 Meter Run or 500 Meter Row or 30 Cal Assault Bike

30 Front Squats or OH Squats or Goblet Squats

*Break up each movement into half reps, then move onto next movement.*

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Sunday, May 22nd, 2022:

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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B. Conditioning of the following:

10 Sets of the following:

5 Hang Power Snatch @ 75/45 lbs or Ball Slams

100 Meter Run(5 Cal Assault Bike)

5 Pull Ups or TRX Row

100 Meter Run( 5 Cal Assault Bike)

5 Burpees

100 Meter Run(5 Cal Assault Bike)

*No rest just keep moving between sets*

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