Vagabond of the Month for March: Katie P.

Best things about Vagabond: 

Everyone always says the community…. And that’s because it’s completely true- it’s the amazing moms who show up everyday to workout or to babysit all the kids that make going to the gym my favorite way to start the day. But it was the check ins and texts from Kevin in the beginning that really motivated me to go and kept me accountable.- it’s hard to make excuses for not going when you have someone consistently expecting you to be there and it absolutely helped me get in the routine where I just get up and go every day. Joining Vagabond is the best thing I’ve done for myself in years and I am so very glad that I did!

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

20 M High Knees + 10 Russian KBS + 5 Spiderman Lunges/each way + 10 Slam Balls + 5 Goblet Squats or OH Squats + 10 Shoulder Taps/each way

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A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A1. Cable Pull Thrus, 10 reps x 4 sets, rest 15 seconds.

A2. Goblet Hold Single Leg Step-Ups Low Box, 6 reps/each leg x 5 sets, rest 60 seconds.

B1. Single Leg Walking Lunge Weighted, 8 reps/each leg x 3 sets, rest 15 seconds.

*People can perform single leg split stance to object, 8 reps/each leg*

B2. Banded Leg Seated Curls, 20 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

For Time of the following:

5 Sets of the following:

20 Cal Row

10 DB Push Press

10 Goblet Squats

10 Burpees

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Pause Below Knee Clean, build to challenging 2 rep, 12 minute time limit.

*Last week we did 3 reps*

B1. KB Rotational Row, 12 reps/each arm x 3 sets, rest 30 seconds.

B2. Viking Press, 12 reps x 3 sets, rest 30 seconds.

B3. DB Hammer Single Arm Curls ALT, 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

For Time of the following:

5 Sets of the following:

400 Meter Run(21/18 Cal Assault Bike)

10 Hang Power Snatch @ 95/65, 75/45 lbs

10 Wall Balls

5 Lateral Burpees

5 Step Down Box Jumps

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