“Saturday 6.4.2022 + Sunday 6.5.2022”

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
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, June 4th, 2022:

Team Workout

35 Minutes of the following:

Run 400 Meters/Row 500 Meters/30 Cal Assault Bike

30 Russian KBS or 20 Hang Power Cleans @ 115/80, 95/65 lbs

30 Goblet Squats or 20 Front Squats or Overhead Squats

Run 200 Meters/Row 250 Meters/16 Cal Assault Bike

30 Burpees

30 TRX Row or 20 Pull-Ups or 20 Push Press Barbell or DB

*Switch off every movement, cannot move onto next movement until one above is completed, break up into half reps as you see fit.*


Sunday, June 5th, 2022:

Open Gym 9 am to 11 am

A. Bodyweight Posterior Blaster:

5 Sets of the following:

10 Monster Band Clam Shells(5/each way)

10 Single Leg Step Ups (5/each leg)

25 Second Side Bridge/each side 4 Point

15 Goblet Squat Pause @ 2 second Hold


B. Conditioning Portion of the following:

2 Sets of the following:

14 Minutes on the Clock of the following:

200 Meter Run or 250 Meter Row

25 Second FLR Hold

10 Russian KBS

100 Meter Run or 150 Meter Row

25 Second KB Farmer’s Hold

10 Burpees

25 Air Squats

*Rest 2 minutes between sets*

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