“Thursday 9.16.2021”

Vagabond of the Month for August: Sam Bosco

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Best thing about Vagabond: The best things about Vagabond are the coaches and the members. In additon to the people, I love that Vagabond is an open gym layout and you can choose to do your own workout or the WOD.

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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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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

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Pump + Long Conditioning1RM Max for Strict Press on June 30th + 1RM Max for Bench Press on May 20th + 1RM Push Press on August 5th)

A. Upper Body Pump + Mobility of the following:

4 Sets of the following of the pump session

5 KB Row/each arm heavy

10 KB Curls

10 Landmine Standing Single Arm Press/each or 10 DB Standing Single Arm Press/each way

10 Deadbug Press AGST Wall/each way

5 Walking Lunges Weighted/each way

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B. Conditioning of the following:

30-25-20-15-10-5 of the following:

Cal Row

KB Farmer Holds in Seconds

10-8-6-4-2 of the following:

DB Thrusters

Step-Ups/each leg

No Push Up Burpees or Ball Slams or 100 Meter Run each time for 10-8-6-4-2

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B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

3 Sets of the following:

8 DB Floor Press(On September 2nd, we did 10 reps)

5 Spiderman Stretch/each way

20-30 Second Heavy KB Farmer’s Hold

5 Single Leg Split Squats/each way weighted @ 20×1

15 Banded Pull Aparts

15 Banded Push Downs

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B. Conditioning of the following:

21-18-15-12-9-6-3 of the following:

Cal Assault Bike

Russian KBS

Goblet Squats

*Everytime you complete a set, run 200 meters or row 200 meters*

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