Vagabond of the Month for May: Brian Ersnt

Proudest moment would be that because of my progress my wife and father are now at vagabond!  

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase + Fitness Phase

aturday, June 27th, 2026:

Team Workout-Community Workout

Teams of Two Complete the following of:

12 Minutes on the Clock:

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

30 Goblet Squats or Wall Balls

Break reps as you see fit, must finish 500 meter row or 30 cal assault bike or 400 Meter Run as a team before moving to wall balls/goblet squats, do this for 10 minutes.

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then right into the following of:

12 Minutes on the Clock of:

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

30 Burpees

Same as above.

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then right into the following of:

12 Minutes on the Clock of:

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

30 DB Hang Power Cleans or 30 Hang Power Cleans @ 115/80, 95/65, 75/55 lbs 

Same as above

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Sunday, June 28th, 2026:

Sweat Session:

Complete the following Conditioning Piece of:

30 Minutes @ Sustainable Effort of:

10/8 Cal Row  or 100 Meter Run

12 DB Bench Press

12 DB Hammer Curls

20 Second Plank Hold

10/8 Cal Row or 100 Meter Run

8 TRX Row or Pull Ups

8 Goblet Squats or Wall Balls

20 Meter KB Farmers Walk

 

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