“Thursday 3.3.2022”

Vagabond of the Month for January: Ryan Mac

CLICK HERE FOR FULL BIO.

I know it’s the answer everyone gives but it’s absolutely the people. From the incredible coaches to the other members everyone is so supportive of one another. Whether it’s encouraging someone through a workout or asking about life outside the gym, it’s easy to see how genuinely everyone cares for each other. Vagabond is a community I’m truly proud to be apart of. 

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:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Pump + Long Conditioning

A. Upper Body/Lower Body + Mobility of the following:

3 Sets of the following:

15 Hip Rocks

15 Back Extensions

12 DB Row/each arm

12 DB Floor Press(Knees crossed and up in air)

10 Monster Band Clam Shells /each way

10 Monster Band Walks/each way

+

B. Conditioning of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 45 Second Cal Row, Assault Bike, Concept 2 Bike, Ski Erg, or Shuttle Run

Minute 2: 30 Seconds of: DB Front Squats or Goblet Squats

Minute 3: 45 Seconds of: 5 TRX Row + 5 No Push Up Burpees

Minute 4: 30 Seconds of: DB Hang Power Cleans

Minute 5: 45 Seconds of: FLR Hold or Pull Up Hang

+

B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

5 Sets of the following:

10 Head Nods

5 Barbell Strict Press

10 Single Leg Hip Rocks(5/each side)

5 Strict Pull-Ups or 5 Banded Pull Ups

10 Monster Band Walks/each way

+

B. Conditioning of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 45 Second Cal Row, Assault Bike, Concept 2 Bike, Ski Erg, or Shuttle Run

Minute 2: 30 Seconds of: DB Snatch or Russian KBS

Minute 3: 45 Seconds of: Jump Rope

Minute 4: 30 Seconds of: Burpees

Minute 5: 45 Seconds of: FLR Hold or Pull Up Hang or KB Farmer’s Hold

Post Comments to Group Page.