Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope
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3 Sets of the following:
100 Meter Run + 5 DB Floor Press + 10 Deadbug Press/each way + 100 Meter Run + 5 Goblet Squats + 30 Second KB Farmer’s Hold
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
3 Sets of the following:
10 FLR Rocks
10 Clam Shells/each way
10 DB Standing External Rotations/each arm
1 Front Squats(Last week we did 2 reps)
10 Lat Pull Downs
25 Cal C2Bike or 29 Cal Row or 15 Cal Assault Bike Harder Pace than Usual for warm up
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B. Conditioning of the following:
4 Rounds for time of the following:
Row 300 Meters
10 DB Strict Press Single Arm Alternate(5/each arm)
10 Step-Ups or In-Place Lunge/each way
Row 200 Meters
10 DB Curls
10 Ball Slams
Row 100 Meters
20 Second Quad Hold or Plank Hold or FLR Hold
*No rest between sets, just keep moving.*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
4 DB Floor Press or 1 Close Grip Bench Press(Last week we did 6 reps of db floor press or 2 close grip bench press)
10 DB Standing External Rotations/each arm
10 DB Powell Raises/each arm
+
B. Conditioning of the following:
4 Rounds for time of the following:
10 Cal Assault Bike
10 Hang Power Cleans @ 115/80, 95/65 lbs
10 Front Squats or Overhead Squats or Goblet Squats
10 Cal Assault Bike
10 Burpees
10 Ball Slams
*No rest between sets, just keep moving.*
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