Vagabond of the Month for August: Sam Bosco
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 way
10 Lat Pull Downs
40 Second KB Farmer’s Hold
8 DB Half Kneeling Press/each arm
40 Second Jump Rope Training
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B. Conditioning of the following:
7 Sets of the following:
Run 200 Meters(Row 225 Meters)
8 DB Push Press
7 Walking Lunges/each way
Run 100 Meters(Row 125 Meters)
6 TRX Row
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
2 Barbell Push Press(PJ: 8/10 + PP: 5/26 + SP: 7/20)(Last week we did 3 reps)
10 Banded Glute Bridges
10 Seated Single Arm Cable Pull Downs/each way
10 Pallof Press/each way standing
30 Second FLR Hold or FLR Hold on Rings or Shoulder Taops
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B. Conditioning of the following:
4 Sets of the following:
Run 600 Meters(20 Cal Assault Bike)
10 Hang Power Cleans @ 115/80, 95/65 lbs
10 Pull Ups or TRX Row
Run 300 Meters(15 Cal Assault Bike)
5 Step-Down Box Jumps or 5 Step-Ups/each leg
*No rest between sets, just keep moving and grooving.*
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