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, June 11th, 2022:
Team Workout
Teams of Two Complete the following:
100 Burpees
Run 800 Meters(Row 100 Meters or Assault Bike 50/40 Cals)
100 Russian KBS or Hang Power Cleans
Run 800 Meters(Row 100 Meters or Assault Bike 50/40 Cals)
100 Goblet Squats or Front Squats or OH Squats
Run 800 Meters(Row 100 Meters or Assault Bike 50/40 Cals)
100 TRX Row or Pull Ups
Run 800 Meters(Row 100 Meters or Assault Bike 50/40 Cals)
*While person is working, the other partner will hold either plate overhead or can do pull up dead hang position for more advanced movement/hold.*
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Sunday, June 12th, 2022:
Open Gym 9 am to 11 am
Open Gym/Sweat Session
A. Bodyweight Posterior Blaster:
4 Sets of the following:
10 Monster Band Walks/each way
10 Single Walking Lunges Weighted Heavy Challenging(5/each leg)
30 Second Side Bridge/each side 4 Point
12 Goblet Squat Pause @ 2 second Hold
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B. Conditioning Portion of the following:
3 Sets of the following:
8 Minutes on the Clock of the following:
200 Meter Run or 250 Meter Row
30 Second FLR Hold
10 Ball Slams or DB Snatch(5/each arm)
100 Meter Run or 150 Meter Row
30 Second KB Farmer’s Hold
10 Wall Balls or Goblet Squats
*Rest 2 minutes between sets*
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