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 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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