Vagabond of the Month for July: Kristen V.

Best Part About Vagabond Way Fitness: 

Of course the best thing about Vagabond are the people. Everyone is so supportive from the most experienced to the least experienced and everyone in-between.

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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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:

10 Seated Rows

8 Standing Pallof Press/each way

10 DB Row/each arm

8 Viking Press(We did 10 reps last Thursday)

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B. Conditioning of the following:

6 Sets of the following:

250 Meter Row(Run 200 Meters)

8 Ball Slams

8 DB Push Press

8 Step-Ups/each leg

20 Second KB Farmer’s Hold

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

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Clean, build to challenging 1 rep, 12 minute time limit.

B1. Seated Rows, 12-15 reps x 3 sets, rest 30 seconds.

B2. DB Floor Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.

B3. Banded Curls, 20 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

8/6 Cal Assault Bike or 100 Meter Run

6 Barbell Push Press @ 95/65, 75/45 lbs

6 Hang Power Cleans

8/6 Cal Assault Bike or 100 Meter Run

6 Burpees

6 Front Squats or OH Squats @ weight above

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

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