Vagabond of the Month for June: Mark Whitman

Proudest accomplishment in my training: Remaining consistent. Good work out or a perceived “bad” work is better than NO workout. 

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 6th, 2024:

Community Open Workout 9 am to 12 pm

2 Sets of the following:

20 Minutes of the following with Your Partner of:

30 DB or Barbell Thrusters

500 Meter Row or 30 Cal Assault Bike or 25 Cal C2Bike

30 Burpees

30 Pull Ups or TRX Row

500 Meter Row or 30 Cal Assault Bike or 25 Cal C2Bike

30 Hang Power Cleans or DB Hang Power Cleans

30 Second Plank Hold As A Team

*Break up repetitions into half with your partner, have fun!*

*Rest 2 Minutes Between Sets*

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Sunday, July 7th, 2024:

Gym Closed

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