*Vagabond of the Month for January: Mark Condon*
“It’s so redundant at this point because everyone says this every month but the community is incredible. Every competition we go to, we always have the most people there cheering on our respective gym. I joined vagabond on my birthday almost 2 years ago and it’s definitely changed my life. I’m there for almost 3 hours on Sundays sometimes just because there’s always something to work on and I genuinely like doing extra work with people there. It’s crazy to think how close I am with so many people that I didn’t even know 2 years ago.”
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Mountain Climbers
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
All Two Workouts Below is Your Total Time:
4 Rounds for time of the following:
75 Single Unders
20 Russian KB Swings
15 Cal Row
10 Plank Walk-Outs
B. Fitness Phase
CrossFit Tester/Community Builder + Core
3 Sets of the following @ increasing efforts of 80%-90%-100%:
20 Calorie Airdyne or 16 Calorie Assault
20 Kettlebell Swings @ 53/35 lbs
20 Goblet Squats
20 Burpees
20 Calorie Airdyne or 16 Calorie Assault
Rest 5-6 Minutes between sets
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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