Vagabond of the Month for October: Lina Shea

I have to be honest—each month I’m always so happy for the person selected and have admired their strength, consistency, and dedication to their workouts. Being selected myself, I can’t help but think of all the coaches and members who have kept me inspired and committed to being part of the Vagabond community.

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes

3 Sets of the following for suggested warm up:

20 Meter High Knees

5 Push Ups

5 Burpees

20 Meter Butt Kicks

5 Goblet Squats

5 Pull Ups or TRX Row

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body/Lower Body Split + Conditioning

A1. Single Leg Split Stance Weighted, 8 reps/each way x 4 sets, rest 60 seconds.

A2. DB Renegade Row, 6 reps/each way x 4 sets, rest 30 seconds.

B1. Seated Rows, 12 reps x 4 sets, rest 30 seconds.

B2. DB 1/2 Kneeling Single Arm Press, 10 reps/each arm x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

8/6 Cal Assault Bike 

6 DB Floor Press

6 DB Hang Power Cleans

8/6 Cal Assault Bike

6 No Push Up Burpees

6 Ball Slams

*Rest 1 Minute Between Sets*

•Start Where You Left Off*

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Trap Bar Deadlift, 4 reps x 4 sets, rest as needed between sets.

*Coach Notes: 75-80% of 1RM*

B1. Seated Single Arm Cable Row, 12 reps/each arm x 4 sets, rest 30 seconds.

B2.DB Laying Tricep Extensions or EZ Bar Skull Crushers, 12 reps x 4 sets, rest 30 seconds.

B3. Seated Rows, 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

10/8 Cal Row 

6-8 DB Push Press

6-8 Toes to Bar or Hanging Knees Raises or Sit Ups

10/8 Cal Row 

6-8 Ball Slams

6-8 Walking Lunges/each way or Step-Ups/each way

*Rest 1 Minute Between Sets*

*Start Where You Left Off*

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