“Thursday 12.2.2021”

Vagabond of the Month for October: Tatiana N

CLICK HERE FOR FULL BIO.

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 Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

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:

Upper Body Pump + Long Conditioning

A. Upper Body Pump Session of:

4 Sets of the following:

10 FLR Rocks

10 Clam Shells/each way

10 DB External Rotations/each arm

10 TRX Row or 5 Strict Pull Ups(Banded if needed)

20 Banded Pull Aparts

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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

Upper Body Pump + Long Conditioning

A. Upper Body Pump Session of:

4 Sets of the following:

10 Hip Rocks

10 Monster Band Walks/each way

10 DB External Rotations/each arm

10 DB Bench Paress

20 Banded Face Pulls

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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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