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
+
3 Minutes of the following:
Client Option Warm-Up
+
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
+
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
Lower Body Squat + Single Leg/Core + Conditioning
A1. Sumo Deadlift, 2 reps x 5 sets, rest 15 seconds.
*Last week we did 3 reps*
A2. Goblet Hold Single Leg Split Stance, 8 reps/each leg x 5 sets, rest 60 seconds.
B1. Goblet Squat(Heel Lift If needed), 15 reps x 3 sets, rest 15 seconds.
B2. Russian KBS, 15 reps x 3 sets, rest 45 seconds.
+
C. Conditioning of the following:
AMRAP 18 Minutes of the following(Work Hard on this and goal is as many rounds possible in 18 minutes):
10 Cal Row
10 DB Floor Press
100 Meter Run(1 Rep for each 100 meters completed)
10 Step-Ups/each leg
10 Meter KB Farmer’s Walk SA/each way
*Compare to August 8th, 2022.*
+
B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Below Knee Clean, build to challenging 1 rep, 12 minute time limit.
B1. KB Rotational Row, 5 reps/each arm heavy x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alt, 8 reps/each arm moderate x 3 sets, rest 30 seconds.
*Last week we did 10 reps/each arm*
B3. DB Hammer Curls Single Arm, 10 reps/each arm x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
AMRAP 18 Minutes of the following(Work Hard on this and goal is as many rounds possible in 18 minutes):
10 Cal Row
10 Hang Power Cleans @ 115/80, 95/65 lbs, 85/55 lbs
200 Meter Run
10 Lateral Burpees
10 Wall Balls
*Compare to August 8th, 2022.*
Post Comments to Group Page.