Vagabond of the Month for August: John Nemo!

Proudest accomplishment in my training: Having Kevin create a program specifically for my son and watching him create a consistent effort and get the results he worked for this summer.

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, September 28th, 2024:

Community Open Workout 9 am to 12 pm

Complete the following of:

2 Sets of the following:

16 Minutes of:

Run 200 Meters or Row 250 Meters or 20 Cal Assault Bike

20 Burpees

20 Goblet Squats or Wall Balls

Run 200 Meters or Row 250 Meters or 20 Cal Assault Bike

20 Push Press Barbell or DB

20 DB Hang Power Cleans or 20 Hang Power Cleans

150 Jump Rope Singles or 75 Double Unders

*Rest 2 Minutes between sets*

*Cut Reps in Half with partner*

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Sunday, September 29th, 2024:

Rest Day/Open Gym

A.1  Rest and recovery on Sunday

A.2  Z1 activity for 30-60 minutes – do something new

A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.

A.4 Take some time to prepare your meals and training times for the week.

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Sweat Session:

Conditioning Portion of the following:

6 Sets of the following:

90 Seconds of Row, Bike, Shuttle Run

Rest 30 Seconds

1 Round of: 40 Jump Ropes + 10 DB Hammer Curls + 10 DB Strict Press

Rest 30 Seconds

30 Seconds of: Burpees or Ball Slams or Step-Ups-Client Choice

Rest 30 Seconds

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