Vagabond of the Month for June: Kristen Donohue
Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here. I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.
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I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Pull + Conditioning
A1. Trap Bar Deadlift, 2 reps(80% of 1RM) x 5 sets, rest 30 seconds.
A2. DB Standing Lateral Raises Full Overhead, 12 reps x 4 sets, rest 30 seconds between sets.
B1. Single Leg Step-Ups Foot On Box, 8 reps/each way(drive knee over toe) x 4 sets, rest 30 seconds.
B2. Viking Press, 12 reps x 4 sets, rest 60 seconds between sets.
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C. Conditioning of the following:
5 Sets of the following:
10/8 Cal Assault Bike
8 Burpees
40 Jump Ropes
10/8 Cal Assault Bike
8 TRX Row
40 Meter KB Farmers Walk
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B. Fitness Phase
Upper Body Focus + Long Conditioning
A. Barbell Strict Press, 6 reps x 4 sets, rest 60-90 seconds between sets.
*Coach Notes for Board: 1RM Data: 11/26/24 + 65-75% of 1RM*
B1. DB Deadbug Variation, 8 reps/each way x 4 sets, rest 30 seconds.
B2. DB Row Single Arm @ 3 second lowering phase, 10 reps/each way x 4 sets, rest 30 seconds.
B3. Bar Dips Bodyweight or Push Ups or Scaled Push Ups, 10-12 reps x 4 sets, rest 30 seconds.
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C. Conditioning of:
5 Sets of the following:
12/10 Cal Row
8 DB Snatch/each way
25 Double Unders or 50 Single Unders
12/10 Cal Row
8 Burpees or 8 Walking Lunges/each way
25 Double Unders or 50 Single Unders
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