“Saturday 11.27.2021 + Sunday 11.28.2021”

Vagabond of the Month for October: Tatiana N


Best thing about Vagabond:

The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!


Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

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, November 27th, 2021

Community Open Workout 9 am to 12 pm

Complete the following of:

30-40 Minutes of the following @ moderate, sustainable effort of:

24 Cal C2Bike or 20 Cal Row or 16 Cal Assault Bike

16 Russian KBS or 16 Hang Power Snatch

16 Burpees

24 Cal C2Bike or 20 Cal Row or 16 Cal Assault Bike

16 Front Squat or Goblet Squat or Overhead Squat

20 Second KB Farmer’s Hold or FLR Hold(Each Perform @ Same Time)

16 Push Press(DB or Barbell) 

*Break up reps into half, once done with movement, move onto next one!.*


Sunday, November 28th, 2021:

Open Gym 9 am to 11 am

A. Posterior Chain of the following:

4 Sets of the following:

8 Split Squats/each leg

10 Monster Band Clam Shells/each side

10 Monster Band Walks/each side

10 Glute Bridges


B. Conditioning Piece of the following:

20 Minutes of the following:

15 Cal Row or 12 Cal Assault Bike

12 Goblet Squats or Wall Balls

9 DB Bench Press or Push Press 

6 Ball Slams

3 Burpee Box Jumps

20-30 Second FLR Hold or Shoulder Taps

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