“Tuesday 6.28.2022”

Vagabond of the Month for May: Jessy Flynn

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What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.

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:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A1. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.

A2. Goblet Squat, 12 reps @ 1 second pause bottom x 5 sets, rest 60 seconds.

B1. Single Leg Split Stance, 8 reps/each leg x 4 sets, rest 15 seconds.

B2. Barbell RDL, 8 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

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

Cal Row

DB Push Press

50-40-30-20-10 of the following:

Jump Rope Singles

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Pause Mid Thigh Snatch, build to challenging 2 rep, 15 minute time limit.

B1. DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.

B2. DB Floor Press Single Arm Alt, 15 reps/each arm moderate x 3 sets, rest 30 seconds.

B3. DB Traditional or Bicep Board Curls, 15 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

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

Cal Assault Bike 

Hang Squat Cleans @ 115/80, 95/65 lbs or Russian KBS

Burpees or Goblet Squats

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