“Thursday 6.2.2022”

Vagabond of the Month for April: Mike Shea


What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.

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 Pump + Mobility of the following:

5 Sets of the following:

10 Monster Band Walks /each way

10 Glute Bridges Banded

10 Samson Stretch(5/each leg)

10 Tall Kneeling Core Circles

10 DB Hammer Curls


B. Conditioning of the following:

8 Sets of the following:

5 No Push Up Burpees

100 Meter Run

‘5 Goblet Squats

100 Meter Run

5 DB Push Press

20 Meter KB Farmer’s Walk

5 Step-Ups/each leg Weighted


B. Fitness Phase

Posterior Chain Run + Conditioning

A1. Trap Bar Deadlift, 2 reps x 5 sets, rest 15 seconds.

A2. Deadbug Pressing Against Wall, 6 reps/each way x 5 sets, rest 45 seconds.

B1. Tall Kneeling DB or Kb Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.

B2. Monster Band Walks, 10 reps/each way x 3 sets, rest 30 seconds.

B3. Single Arm Cable or Banded Pull Down Seated, 10 reps/each way x 3 sets, rest 30 seconds.


C. Conditioning of the following:

8 Sets of the following:

5 Lateral Burpees

100 Meter Run(8/6 Cal Assault Bike)

5 Hang Power Snatch @ 95/65 lbs

100 Meter Run( 8/6 Cal Assault Bike)

5 Bar Dips or Ring Dips or Push Ups or Squat Rack Push Ups

20 Second FLR Hold or Shoulder Taps/each way

*Just keep grooving and moving.*

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