“Tuesday 9.21.2021”

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 FLR Hold or Shoulder Taps

8 DB Row/each way

30 Second KB Farmer’s Hold

8 DB Tall Kneeling Press

35 Second Jump Rope Training

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B. Conditioning of the following:

5 Sets of the following:

Run 300 Meters(Row 325 Meters)

10 Burpees

10 Walking Lunges/each way

Run 100 Meters(Row 150 Meters)

10 TRX Row

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

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

10 Monster Band Walks/each way

10 Standing Single Arm Cable Rows/each way

10 Hip Rocks

30 Second KB Farmer’s Hold

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B. Conditioning of the following:

5 Sets of the following:

Run 400 Meters(15 Cal Assault Bike)

10 Barbell Push Press @ 95/65, 75/55 lns

10 Step-Ups/each leg

Run 200 Meters(10 Cal Assault Bike)

10 Pull Ups or TRX Row

*No rest between sets, just keep moving and grooving.*

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