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 7th, 2024:

Vagabond Community Day

Teams of Two Complete the following: 

150 Burpees

Run 1600 Meters(Row 2000 Meters or Assault Bike 80 Cals)

150 Hang Power Cleans or DB Hang Power Cleans

Run 1600 Meters(Row 2000 Meters or Assault Bike 80 Cals)

150 Goblet Squats or Front Squats or OH Squats or Wall Balls

Run 1600 Meters(Row 2000 Meters or Assault Bike 80 Cals)

80 Push Ups or Pull Ups or TRX Row

80 Ball Slams or Box Jumps

Run 1600 Meters(Row 2000 Meters or Assault Bike 80 Cals)

*Break repetitions with partner and what you feel is best, must finish movement before moving to next one.*

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Sunday, September 8th, 2024:

Open Gym 9 am to 11 am

Conditioning of:

3 Sets of the following:

8 Minutes on the Clock of the following:

200 Meter Run or 250 Meter Row or 12 Cal Assault Bike

12 Russian KBS 

8 Goblet Squats

40 Jump Ropes

200 Meter Run or 250 Meter Row or 12 Cal Assault Bike

12 DB Renegade Row(6/each way)

8 No Push Up Burpees

20 Jump Ropes

*Rest 2 minutes between sets*

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