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.
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
Lower Body/Upper Body Pull + Conditioning
A. High Back Squat Moderate, 6 reps @ 65-75% of best 1RM x 4 sets, rest 60-90 seconds.
A2. DB Side Bends or Russian Med Ball Twists, 12 reps/each way x 4 sets, rest 60 seconds.
B1. Landmine Split Stance Single Arm Press, 12 reps/each arm x 4 sets, rest 30 seconds.
B2. Cable Face Pulls, 15 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cardio Option: Bike, Row, or Shuttle Run
Minute 2: 40 Seconds of: 5 Goblet Squats + 5 DB Push Press
Minute 3: 45 Seconds of: Bike, Row, or Shuttle Run
Minute 4: 40 Seconds of: 5 Russian KBS or DB Hang Power Cleans + 5 DB Hammer Curls
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A.Trap Bar Deadlift, 6 reps x 4 sets, rest as needed between sets.
*Coach Notes: 60-70% of 1RM*
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B1. Single Leg Box Russian Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds.
B2. DB Hammer Curls, 12 reps @ 30x1x 4 sets, rest 30 seconds.
B3. Mountain Skiers, 12 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following for:
Minute 1: 45 Second Cardio Option: Bike, Row, or Shuttle Run
Minute 2: 40 Seconds of: 5 Pull Ups or TRX Row + 5 Wall Balls
Minute 3: 45 Seconds of: Bike, Row, or Shuttle Run
Minute 4: 40 Seconds of: 5 Push Ups + 5 Ball Slams
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