Vagabond of the Month for January: Conrod Boone
Proudest Moment: Since starting at Vagabond, understanding that a healthy mind, movement and diet equals optimal health.
Proudest VBC moments: I get the privilege to exercise with the 5:30 am crew!
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
Upper Body Push/Upper Body Pull + Conditioning
A1. Close Grip Bench Press, 2 reps x 4 sets, rest 30 seconds.
Barbell Push Press: 11/21 1RM 2023 or 2/23/24
Close Grip Bench Press: 12/26 1RM 2023
Strict Press: 1/18/24
A2. Single Leg Lateral Lunge, 6 reps/each way weighted x 4 sets, rest 30 seconds.
*People can do this movement with or without weights, or can choose to do Single Leg Glute Bridge, 8 reps/each way x 3 sets.*
B1. DB Single Arm Standing Press, 10 reps/each way x 2 sets, rest 30 seconds.
B2. KB Row, 10 reps/each way x 2 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets of the following @ Hard Push of:
8 DB Push Press
8 Cal Assault Bike(100 Meter Run)
8 No Push Up Burpees
8 Cal Assault Bike(100 Meter Run)
*No rest between sets, just keep moving.*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 85%, 2 reps x 5 sets, rest 30 seconds between sets, focus is speed.
B1. KB Rotational Row, 10 reps/each arm x 3 sets, rest 45 seconds
B2. DB Tate Press, 12 reps x 3 sets, rest 45 seconds.
B3. Pallof Press Banded, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
5-6 Sets of the following:
10 DB Snatch(5/each way) or 6 Hang Power Snatch @ 95/65, 75/45 lbs
150 Meter Row(100 Meter Run)
8 Goblet Squats or Front Squats or OH Squats
150 Meter Row(100 Meter Run)
6 No Push Up Burpees or Lateral Burpees or Large Med Ball Slams
20 Second Side Bridge/each way
*No rest between sets, just keep moving.*
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