Vagabond of the Month for August: Sam Bosco
Best thing about Vagabond: The best things about Vagabond are the coaches and the members. In additon to the people, I love that Vagabond is an open gym layout and you can choose to do your own workout or the WOD.
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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 3 reps x 8 sets, rest 15 seconds.
*1RM Date: May 20th, 2021 + August 25th, 2021*
*Use moderate weight or 60-70% of your best 1RM, and work speed out of the bottom*
B1. Strict Pull Ups Supinated, 6-8 reps or Cluster 1.1.1.1.1 x 3 sets or Banded Strict Pull Ups, 6-8 reps or TRX Vertical Pull-Ups, 8-10 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 8-10 reps/each arm x 3 sets, rest 60 seconds.
*Last week we did 10-12 reps*
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes on the Clock of the following:
10/8 Cal Assault Bike
8 Russian KBS
6 Goblet Squats
4 TRX Row
100 Meter Run(125 Meter Row)
*Rest 2 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 5 minutes.*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 4 reps x 4 sets, rest 15 seconds.
*Last 1RM Data: 2/26/21*
*Last week we did 5 reps*
A2. Monster Band Walks, 10 reps/each way x 4 sets, rest 30 seconds.
A3. Lat Pull Down, 10-12 reps x 4 sets, rest 60 seconds.
B1. Single Leg Step-Up Weighted or Petersen Step-Up(Those who want to work KNEE HEALTH), 6 reps/each leg moderate x 3 sets, rest 15 seconds.
B2. Seated Cable Leg Curls SINGLE LEG, 10 reps/each leg x 3 sets, rest 30 seconds.
B3. Deadbug Pressing AGST Wall, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes on the Clock of the following:
100 Meter Run
8 Ball Slams
100 Meter Run
6 Push Ups or Bar Dips or Ring Dips
100 Meter Run
4 Hang Power Snatch
4 Burpees
*Rest 2 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 5 minutes.*
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