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.
+
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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 5 reps x 5 sets, rest 15 seconds.
*1RM Date: May 20th, 2021 + August 25th, 2021*
*Use moderate weight or 70-80% of your best 1RM, and work speed out of the bottom*
B. DB Row, 8 reps/each arm x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 5-7 reps/each arm x 3 sets, rest 60 seconds.
*Last week we did 6-8 reps*
+
C. Conditioning of the following:
7 Sets of the following:
3 Minutes on the Clock of the following:
5 Cal Assault Bike
6 Russian KBS
7 Goblet Squats
8 No Push Up Burpees
100 Meter Run(125 Meter Row)
*Rest 60 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 3 minutes, START WHERE YOU LEFT OFF*
+
B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 2 reps x 4 sets, rest 15 seconds.
*Last 1RM Data: 2/26/21*
*Last week we did 3 reps*
A2. Seated Triangle Row, 10 reps or Standing Cable Row Single Arm, 10 reps/each arm x 4 sets, rest 30 seconds.
A3. Deadbug Pressing AGST Wall, 8 reps/each way x 4 sets, rest 60 seconds.
B1. Goblet Squats, 8 reps @ 31×1 x 3 sets, rest 15 seconds.
B2. Cable Pull Thrus, 12-15 reps x 3 sets, rest 30 seconds.
B3. Side Bridge 4 Point, 25 seconds/each way x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
7 Sets of the following:
3 Minutes on the Clock of the following:
8 Cal Row
8 Hang Power Snatch @ 95/65, 75/45 lbs
100 Meter Run
8 Front Squats or OH Squats
8 Burpees or Ball Slams
*Rest 60 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 3 minutes, START WHERE YOU LEFT OFF.*
Post Comments to Group Page.