Vagabond of the Month for January: Conrod Boone

Proudest Moment: Since starting at Vagabond, understanding that a healthy mind, movement and diet equals optimal health. 

Proudest VBC moments: I get the privilege to exercise with the 5:30 am crew! 

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
+

Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Accessory + Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 TRX Row

8 Standing Pallof Press/each way 

10 DB Floor Press

8 Shoulder Taps/each way or 6 DB Renegade Row/each way or 30 Second FLR Hold

30 Second KB Farmer’s Walk

+

B. Conditioning of the following:

6-7 Sets of the following:

12/10 Cal Row

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

8 DB Row/each arm Slow and Controlled

6 Ball Slams(Use Large Med Ball for First Option, Red Slam Balls Second Option)

30 Second Plank Hold or Plank Walk-Outs

*Complete @ own pace.*

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 DB Floor Press Knees Flexed

10 Barbell Hip Thrusts or 12 Russian KBS

12 Machine Curls

12 TRX Row or 8-10 Assisted Pull Up Machine or 6-8 Strict Pronated Pull Ups or 2-3 Weighted Strict Pronated Pull Ups

+

B. Conditioning of the following:

6-7 Sets of the following:

12/10 Cal Assault Bike(200 Meter Run)

20 Meter KB Farmer’s Walk

10 DB Renegade Row(5/each way)

20 Second Plank Hold

8 Push Ups(Scale Push Ups if needed) or 5 Handstand Push Ups

20 Double Unders(40 Jump Rope Singles)

*Complete @ own pace.*

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