“Tuesday 7.9.2024 + Start of Summer VBWAY KIDZ”

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:

5 Viking Press(Week 4 of 4)

20 Banded Pull Aparts

5 Red Ball Slams

20 Banded Curls

5 TRX Row Slow and Controlled 3 second lowering 

20 Banded Face Pulls


B. Conditioning of the following:

25 Minutes of the following:

20 Cal Row or 400 Meter Run

12 DB Hang Power Cleans

9 Goblet Squats

6 Push Ups or TRX Row

3 Box Jumps


B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Strict Press, build to a heavy single in 10 minute time limit.

*Last week we did 2 reps*


B. Bodyweight Posterior/Core Blaster:

3 Sets of the following:

15 Banded Pull Aparts

15 Banded Curls

20 Meter KB Heavy Farmer’s Walk

10 Hanging Knee Raises or Toes to Bar

5 Standing Pallof Press/each way


B. Conditioning of the following:

25 Minutes of the following:

15/12 Cal Assault Bike or 200 Meter Run

12 DB Renegade Rows(6/each way)

9 DB or Barbell Push Press

6 Ball Slams

3 No Push Up Burpees

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