Vagabond of the Month for July: Kristen V.

Best Part About Vagabond Way Fitness: 

Of course the best thing about Vagabond are the people. Everyone is so supportive from the most experienced to the least experienced and everyone in-between.

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, August 31st, 2024:

Community Open Workout 9 am to 12 pm

Complete the following of:

16 Minutes of the following:

10 DB or Barbell Push Press

100 Meter Run/125 Meter Row/8 Cal Assault Bike

5 No Push Burpees

100 Meter Run/125 Meter Row/8 Cal Assault Bike

10 Front Squats or OH Squats or Goblet Squats

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Rest 2 Minutes

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16 Minutes of the following:

10 Hang Power Cleans or DB Hang Power Cleans

100 Meter Run/125 Meter Row/8 Cal Assault Bike

5 Step-Ups/each leg or 5 Box Jumps Step Down

100 Meter Run/125 Meter Row/8 Cal Assault Bike

20 Second Plank Hold as a Team at Same Time

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Partners Switch every movement.

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Sunday, September 1st, 2024:

Open Gym 9 am to 11 am

Long Conditioning

25 Minutes on the Clock of the following:

250/200 Meter Row

20 Second Push Up Hold

10 DB Floor Press

250/200 Meter Row

20 Second Plank Hold

10 TRX Row or Pull Ups(5 reps)

250/200 Meter Row

20 Double Unders(40 Jump Ropes)

10 DB Hammer Curls or 5 DB Renegade Rows/each way

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