“Wednesday 6.29.2022”

Vagabond of the Month for May: Jessy Flynn

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What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

5 Sets of the following:

10 Monster Band Clam Shells/each way

10 Glute Bridges Banded

10 Banded Face Pulls

10 Banded Presses Staggered/each way

4 Barbell Push Press(Last week we did 5 reps)

+

B. Conditioning of the following:

10 Sets of the following:

90 Seconds on the Clock of the following:

5 TRX Row

5 Ball Slams

5 Goblet Squats

5 Cal Assault Bike or 5 Cal Row

*Rest 30 seconds between sets*

*Start where you left off*

+

B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

8 DB Powell Raises/each arm

5 Spiderman Stretch/each way

10 Standing Pallof Press/each way

25-35 Second Pull Up Hang Decompression for Spine + Shoulder Health

5 Inch Worm

10 Monster Band Walks/each way

20 Meter KB Single Arm Farmer’s Walk/each arm

+

B. Conditioning of the following:

10 Sets of the following:

90 Seconds on the Clock of the following:

100-200 Meter Run(5-9 Cal Assault Bike)

10 Russian KBS

5 Burpees

*Rest 30 seconds  between sets*

*Start where you left off*

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