Vagabond of the Month for April: Katie Hall

Best things about Vagabond: 

I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure.

I. Dynamic and 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

A1. Trap Bar Deadlift, 4 reps x 4 sets, rest 30 seconds.

*Last week we did 5 reps*

A2. Deadbug Press, 8 reps/each way x 4 sets, rest 30 seconds.

B1. Goblet Hold Single Leg Split Stance, 8 reps/each leg x 3 sets, rest 15 seconds.

B2. Cable Pull Thrus, 15 reps x 3 sets, rest 45 seconds.

+

C. Conditioning of the following:

5 Sets of the following:

120 Second Row/Bike/Ski Erg/Shuttle Run

Rest 20 seconds

90 Seconds of: 5 step-ups/each leg + 5 TRX row

Rest 20 seconds

60 Seconds of: 5 Burpees + 5 Ball Slams

Rest 40 seconds

+

B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Ground Snatch, build to challenging 1.1 rep cluster, 12 minute time limit.

B1. KB Row, 6 reps/each arm heavy x 3 sets, rest 30 seconds.

B2. DB Floor Press Single Arm Alt, 6 reps/each arm moderate x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

5 Sets of the following:

120 Second Row/Bike/Ski Erg/Shuttle Run

Rest 20 seconds

90 Seconds of: 5 Hang Power Snatch + 5 Step Down Box Jumps

Rest 20 seconds

60 Seconds of: 10 Front or OH Squats + 5 Push Ups

Rest 40 seconds

Post Comments to Group Page.