“Thursday 9.9.2021”

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

6 KB Row/each arm

10 DB Hammer Curls

6 DB Half Kneeling SA Alt Press/each arm

10 Standing Pallof Press/each way

5 Step Down Box Jumps

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B. Conditioning of the following:

For Time of the following:

30 Cal Row

21 DB Thrusters

10 Burpees

25 Cal Row 

15 DB Thrusters

10 Burpees

20 Cal Row

9 DB Thrusters

10 Burpees

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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 August 26th, we did 10 reps)

5 Samson Stretch/each way

20-30 Second Pull Up Hang

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

15 Lat Pull Downs

15 Machine Curls

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B. Conditioning of the following:

For Time of the following:

25 Cal Assault Bike(400 Meter Run)

20 Thrusters @ 75/45 lbs

10 Burpees

20 Cal Assault Bike(300 Meter Run)

15 Thrusters @ 95/65 lbs

10 Burpees

15 Cal Assault Bike(200 Meter Run)

10 Thrusters @ 115/80, 95/65 lbs

10 Burpees

10 Cal Assault Bike(100 Meter Run)

5 Thrusters @135/95, 105/75 lbs

10 Burpees

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