“Tuesday 7.2.2024”

Vagabond of the Month for June: Mark Whitman

Proudest accomplishment in my training: Remaining consistent. Good work out or a perceived “bad” work is better than NO workout. 

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

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

8 Viking Press(Week 3 of 4)

20 Banded Face Pulls

20 Meter KB Farmer’s Walk

20 Banded Curls

20 Seated Single Arm Cable Row Machine(10/each way)


B. Conditioning of the following:

22 Minutes on the Clock of the following:

20/15 Cal Assault Bike or 400 Meter Run

10 TRX Row or TRX Vertical Pull Ups or 5 Pull Ups

20 Jump Rope Singles

5 Burpees or Ball Slams or DB Push Press

20 Second Plank Hold

10 Step-Ups(5/each leg)


B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Strict Press, 2 reps x 5 sets, rest as needed between sets.

*Last week we did 3 reps*


3 Sets of the following:

8 Renegade Row(each way)

8 Heavy DB Bench Press make hard reps

10 Meter KB SA Farmer’s Walk(slow, choppy steps)

8 Banded Pallof Press/each way @ 2 second pause each rep


B. Conditioning of the following:

22 Minutes on the Clock of the following:

25/20 Cal Row or 400 Meter Run

8 Hang Power Cleans @ 115/80, 95/65 lbs

20 Double Unders(40 Jump Rope Singles)

20 Meter KB Farmers Walk

8 Ball Slams Red

20 Second Plank Hold

4 Box Jumps or Scaled Height

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