Vagabond of the Month for August: Sam Bosco
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
12 Lat Pull Down
10 Tricep Rope Push Downs
8 Pallof Press/each eau
6 Landmine Standing Single Arm Press/each or 8 DB Standing Single Arm Press/each way
5 Split Stance Weighted/each way
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B. Conditioning of the following:
AMRAP 18 Minutes of the following(Work Hard on this and goal is as many rounds possible in 18 minutes):
10 Cal Row
10 DB Floor Press
100 Meter Run(1 Rep for each 100 meters completed)
10 Ball Slams
20 Jump Rope Singles
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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 Bench Press(On September 9th, we did 10 reps)
5 Samson Stretch/each way
20-30 Second Decompression Pull Up Hang
5 Cat Camel Stretch
10 DB Lat Pull Over on Bench
15 Banded Pull Aparts
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B. Conditioning of the following:
AMRAP 18 Minutes of the following(Work Hard on this and goal is as many rounds possible in 18 minutes):
10 Cal Assault Bike
10 Hang Power Cleans @115/80, 95/65 lns
30 Jump Rope Singles(20 Double Unders)
10 DB Snatch(5/each arm)
10 OH Squats or Front Squats
100 Meter Run
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