“Wednesday 6.8.2022”

Vagabond of the Month for April: Mike Shea


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:

Upper Body Push/Upper Body Pull + Conditioning

A1. Russian KBS, 15 reps heavy x 5 sets, rest 15 seconds.

A2. Bar Dips, 6-8 reps, or Push Ups, 8-10 reps, or Squat Rack Push Ups, 10-12 reps x 5 sets, rest 45 seconds.

B1. Barbell Hip Thrusts, 10 reps x 3 sets, rest 15 seconds.

B2. DB or KB Tall Kneeling Strict Press Alternating, 10 reps/each arm x 3 sets, rest 45 seconds.


B. Conditioning of the following:

Conditioning of the following:

5 Sets of the following:

12 Goblet Squats

200 Meter Run(12 Cal Assault Bike)

12 DB Floor Press

Run 200 Meters(12 Cal Assault Bike)

12 TRX Row or 8 Pull Ups

*Just keep moving and grooving*


B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

4 Barbell Strict Press

5 Spiderman Stretch/each way

10 Banded Staggered Presses/each way

10 Deadbug Pressing Against Wall/each way

10 Monster Band Clam Shells/each way

5 Squat Jumps(Fast and Go to Parallel and Jump and land in quarter squat and explode up, fast and powerful)

25-35 Second Pull Up Hang(Shoulder Health + Decompression Lumbar Spine)


B. Conditioning of the following:

5 Sets of the following:

12 Hang Power Cleans @ 115/80, 95/65 lbs

250 Meter Row

10 Push Ups or Knee Push Ups or Squat Rack Push-Ups-Good tempo, do not rush

20 Second KB Farmer’s Hold

150 Meter Row

12 Wall Balls or Front Squats @ weight above

*Just keep grooving and moving.*

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