“Tuesday 9.14.2021”

Vagabond of the Month for August: Sam Bosco

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Best thing about Vagabond: The best things about Vagabond are the coaches and the members. In additon to the people, I love that Vagabond is an open gym layout and you can choose to do your own workout or the WOD.

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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

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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2 Sets of the following:

5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

30 Second Side Bridge/each side

10 KB Row Rotational/each way

30 Second Plank Hold or Plank Walk-Outs

10 Push Ups or Squat Rack Push Ups or 8 Bar Dips

30 Second Jump Rope Training

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B. Conditioning of the following:

6 Sets of the following:

Run 200 Meters(Row 200 Meters)

10 Ball Slams

10 Step-Ups/each leg

Run 200 Meters(Row 200 Meters)

10 TRX Row

*Rest 60-90 seconds between sets*

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

4 Barbell Push Press(PJ: 8/10 + PP: 5/26 + SP: 7/20)(Last week we did 5 reps)

10 Monster Band Clam Shells/each way

10 Standing Pallof Press/each way

10 Single Arm Seated Pull Downs/each way or 2 Strict Weighted Pull Ups(Last week we did 3 reps)

30 Second Shoulder Taps or FLR Holds or FLR Hold on Rings

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B. Conditioning of the following:

6 Sets of the following:

Run 200 Meters(10 Cal Assault Bike)

8 Barbell Thrusters @ 75/45 lbs

5 Step Down Box Jumps

Run 100 Meters(5 Cal Assault Bike)

8 Pull Ups or TRX Row

5 Walking Lunges Weighted/each side

*Rest 60-90 seconds between sets*

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