Vagabond of the Month for August: Sam Bosco
Best thing about Vagabond: The best things about Vagabond are the coaches and the members. In additon to the people, I love that Vagabond is an open gym layout and you can choose to do your own workout or the WOD.
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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
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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, October 2nd, 2021
Community Open Workout 9 am to 12 pm
Complete the following of:
30 Minutes on the Clock of the following:
Row 300 Meters or Run 200 Meters or 12 Cal Assault Bike or 16 Cal C2Bike
30 Burpees
30 Russian KBS or Hang Power Cleans @ 135/95, 115/75, 95/65 lbs
Row 300 Meters or Run 200 Meters or 12 Cal Assault Bike or 16 Cal C2Bike
30 Goblet Squats or Front Squats or OH Squats or Wall Balls
30 DB Push Press or Barbell Push Press
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Sunday, October 3rd, 2021:
Open Gym 9 am to 11 am
Bodyweight Posterior Blaster + Long Conditioning
A. Conditioning Portion of the following:
10 Sets of the following:
30 Seconds of Row or Bike
Rest 15 Seconds
30 Seconds of Burpees or Ball Slams or Russian KBS
Rest 15 Seconds
30 Seconds of: Jump Rope
Rest 30 Seconds
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