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

Saturday, July 4th, 2026:

July 4th Workout Team Workout

40 Minutes of the following with a Partner of:

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

20 DB Hang Power Cleans or 20 Hang Power Cleans @ 115/80, 96/65 lbs

20 Push Ups or Scaled Variation Push Ups

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

20 Goblet Squats or Wall Balls or Front Squats or OH Squats

20 TRX Row or Pull Ups

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

20 Burpees or Ball Slams

20 Second Jump Rope-Each Person

*Breaks all movements into half repetitions or run/row/bike*

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Sunday, July 5th, 2026:

Gym Closed

 

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