“Saturday 1.15.2022 + Sunday 1.16.2022”

Vagabond of the Month for December: Allison Mac

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Best thing about Vagabond:

The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….

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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, January 15th, 2022

Community Open Workout 9 am to 12 pm

3 Sets of the following:

11 Minutes of the following:

10 DB or Barbell Thrusters

250 Meter Row/12 Cal Assault Bike/200 Meter Run

10 Burpees

250 Meter Row/12 Cal Assault Bike/200 Meter Run

10 DB Curls

10 Russian KBS or 10 Hang Power Cleans

250 Meter Row/12 Cal Assault Bike/200 Meter Run

*Rest 2 Minutes between sets*

*Switch off each movement with partner*

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Sunday, January 16th, 2022:

Open Gym 9 am to 11 am

A. Conditioning Portion of the following:

8 Sets of the following:

90 Second Cardio Option

Rest 30 Seconds

60 Seconds of: 30 Jump Ropes + 10 Goblet Squats + 10 Banded Pull Aparts

Rest 30 Seconds

30 Seconds of: Russian KBS or Ball Slams or DB Floor Press-Client Option or Switch each set

Rest 30 Seconds

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