Vagabond of the Month for September: Matt Goldstone

Best thing about Vagabond: The community and programming are exceptional. The workouts are both challenging and effective, keeping me fit while minimizing the risk of injury.

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

Upper Body/Data for Squats+ Single Leg/Core + Conditioning

A1. Goblet Squat @ 3 second pause in bottom position, 7-9 reps x 4 sets, rest 60 seconds.

*Last week we did 8-10 reps*

A2. Banded Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.

B1. Hanging Knee Raises or Sit Ups, 10-12 reps x 4 sets, rest 60 seconds.

B2. Single Arm Split Stance Landmine Press, 10-12 reps/each way x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

For Time of the following:

25-20-15-10-5 of the following:

Cal Row

DB Thrusters

*After every set completed perform 20 second plank hold + 20 Jump Rope Singles•

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B. Fitness Phase

Upper Body/Mobility + Long Conditioning

A. Close Grip Barbell Bench Press, 1 reps x 5 sets, 

*Suggested Rep Scheme- 5-4-3-2-1-Coach Notes-Please Put Up On Board*

B1. Standing Single Arm Split Stance Landmine Press, 10 reps/each arm x 4 sets, rest 30 seconds.

B2. Single Arm KB Rotational Row, 10 reps/each arm x 4 sets, rest 30 seconds.

B3. Tricep Push Downs, 10 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:

For Time of the following:

21-18-15–12-9-6-3 of the following:

Cal Assault Bike

Russian KBS or Hang Power Cleans @ 115/80, 95/65 lbs 

*After every set complete 50 Jump Ropes or 25 Double Unders*

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