Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:’
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Pallof Press/each way
10 KB Row/each arm
30 Second FLR Hold or Shoulder Taps/each way
5 DB Tall Kneeling Press Challenge Self
45 Second Jump Rope Training
+
B. Conditioning of the following:
4 Sets of the following:
Run 400 Meters(Row 350 Meters)
10 Push Ups or Squat Rack Push Ups or Knee Push Ups
10 Walking Lunges/each way
Run 200 Meters(Row 150 Meters)
10 Cal Assault Bike Hard Pace
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
5 Barbell Push Press
10 Banded Monster Band Walks/each way
10 Standing Single Arm Cable Row/each way
10 Pallof Press/each way standing
30 Second KB Farmer’s Hold
+
B. Conditioning of the following:
5 Sets of the following:
Run 400 Meters(15/12 Cal Assault Bike)
12 Russian KBS
8 Burpees
Run 100 Meters(8/6 Cal Assault Bike)
12 Step-Ups weighted(6/each leg)
8 Pull Ups Kipping or TRX Row or 6 Strict Banded Pull Ups
*No rest between sets, just keep moving and grooving.*
Post Comments to Group Page.