“Saturday 5.28.2022 + Sunday 5.29.2022”

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 28th, 2022:

Community Open Workout 9 am to 12 pm

Complete the following of:

16 Minutes of the following:

12 DB or Barbell Push Press

100 Meter Run/125 Meter Row/8 Cal Assault Bike

12 Burpees

100 Meter Run/125 Meter Row/8 Cal Assault Bike

12 Front Squats or OH Squats or Goblet Squats

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Rest 4 Minutes

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16 Minutes of the following:

12 Hang Power Cleans or Russian KBS

100 Meter Run/125 Meter Row/8 Cal Assault Bike

12 Step-Ups(6/each leg) or Box Jumps Step Down

100 Meter Run/125 Meter Row/8 Cal Assault Bike

20 Second KB or DB Farmer’s Hold

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Sunday, May 29th, 2022:

Open Gym 9 am to 11 am

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior Blaster:

4 Sets of the following:

20 Monster Band Walks(10/each way)

10 Split Stance Squats(5/each leg)

20 Second Side Bridge/each side 4 Point

10 Goblet Squat Pause @ 3 second Hold

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B. Conditioning Portion of the following:

25 Minutes on the Clock of the following:

200 Meter Run or 250 Meter Row

20 Second FLR Hold

10 DB Push Press

100 Meter Run or 150 Meter Row

20 Second Plank Hold

10 DB Row/each arm

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