Vagabond of the Month for October: Tatiana N
Best thing about Vagabond:
The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!
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Vagabond Annual Food Drive Virtually with Gift Cards Between November 8th- November 21st Collection Time
We’ll be collecting donations thru November 8th thru November 21st to directly benefit the Easton Food Pantry-
Perishable item or grocery gift cards are what we will be collecting this year!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
5 inch worms + Run 100 Meters + 5 Broad Jumps + Run 100 meters + 10 Russian KBS + Run 100 Meters + 10 Goblet Squats Light
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning1RM Max for Strict Press on June 30th + 1RM Max for Bench Press on May 20th + 1RM Push Press on August 5th)
A. Upper Body Pump + Mobility of the following:
3 Sets of the following of the pump session
7 Standing Cable Row/each arm-Slow eccentric @ 2 second return each rep
10 DB Arnold Press
20 Banded Pull Aparts
3 Front Squats(Last week we did 4 reps)
10 KB Row/each arm High Rep
20 Cal C2Bike or 15 Cal Row or 12 Cal Assault Bike Harder Pace than Usual for warm up
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B. Conditioning of the following:
18 Minutes of the following:
30 Jump Rope Singles
20 Step-Ups(10/each leg)
15 Cal Assault Bike or Cal C2Bike
10 DB Thrusters
5 Burpees or Ball Slams
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Rest 2 Minutes
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3 Minute Hard Effort on Row, Bikes, Ski Erg(Last week we did 2 minutes)
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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:
8 DB Floor Press or 3 Close Grip Bench Press
10 Seated Cable Pull Down/each arm
5 Bird Dogs/each way
20 Meter Single Arm OH Carry KB or DB/each way
3 DB Man Makers/each way( 1 rep equals 1 row/each arm and 1 push up, can scale down to perform on knees for push ups and rows)
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B. Conditioning of the following:
18 Minutes of the following:
15 Cal C2Bike or 12 Cal Row or 10 Cal Assault Bike
12 Walking Lunges(6/each way)
9 Burpees
6 DB Row/each arm slow and controlled
3 Box Jumps(3 step-ups/each leg or 3 ball slams or 6 DB Push Press or Barbell Push Press)
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Rest 2 Minutes
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3 Minute Hard Effort on Row, Bikes, Ski Erg(Last week we did 2 minutes)
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