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!
+
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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
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
+
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.*
+
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
+
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.*
Post Comments to Group Page.