Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase:
Labor Day Workout
Conditioning of the following:
From 0 to 15 Minutes complete the following of:
10 Goblet Squats Heel Lifted
10 Russian KBS
10 Burpees
100 Meter Run
+
Rest 15-18 Minutes
+
From Minute 18 to Minute 36 complete the following of:
Run 200 Meters
10 Walking Lunges/each leg
10 TRX Row
10 DB Push Press
10 Cal Assault Bike(15 Cal Row)
+
Bike, Row, Run, etc from Minute 36 to Minute 40.
+
B. Fitness Phase
Labor Day Workout
Conditioning of the following:
From 0 to 15 Minutes complete the following of:
10 Front or Overhead Squats
10 Hang Power Cleans
10 Burpees
100 Meter Run
+
Rest 15-18 Minutes
+
From Minute 18 to Minute 36 complete the following of:
Run 200 Meters
8 Step-Ups/each leg
10 Pull Ups or TRX Row
10 Barbell Push Press
10 Cal Assault Bike(15 Cal Row)
+
Bike, Row, Run, etc from Minute 36 to Minute 40.
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