“Saturday 10.16.2021 + Sunday 10.17.2021”

Vagabond of the Month for September: Nikki D


Best thing about Vagabond:

So many things.  Everyone talks about the community, which is absolutely true.  You won’t find a better, more dedicated, or more connected staff and client base anywhere.  But the things I’d like to spotlight are 1) Jay’s music.  Hands down, the best part of the gym for me!  2) Injury prevention and rehabilitation:  I came in with an awful back that I threw out all the time.  With the advice and support of Kevin and all of the coaches, I’ve learned what exercises to avoid and what muscles I need to strengthen, and – knock on wood – my back hasn’t ever felt better.  3) The work outs are so dynamic and exciting – I’m never bored.  Its like learning a new sport in my 30s.  I’m always excited to come back, try something new, and challenge myself further.  I feel like I really kicked some ass every single time I walk out of the gym.


Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

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


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, October 16th, 2021

Vagabond Team Workout: 9 am to 12 pm

Teams of Two Complete the following of:

35 Minutes on the Clock of the following:

29 Russian KBS or 15 Hang Power Cleans

250 Meter Row or 200 Meter Run

20 Goblet Squats or Wall Balls or OH Squats

250 Meter Row or 200 Meter Run

20 Barbell Push Press or DB Push Press

250 Meter Row or 200 Meter Run

*Split each movement into half reps, once you and your partner finish all reps of movement, move onto next movement.*


Sunday, October 17th, 2021:

Rest Day/Open Gym

A.1  Rest and recovery on Sunday

A.2  Z1 activity for 30-60 minutes – do something new

A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.

A.4 Take some time to prepare your meals and training times for the week.


10 am Sweat Session:

25 Minutes of the following:

15 Cal Row or 12 Cal Assault Bike

12 Burpees

9 Step-Ups/each leg

15 Cal Row or 12 Cal Assault Bike

12 Ball Slams or Russian KBS

9 Thrusters DB or Barbell

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