Vagabond of the Month for November: Heather Jolly

I love Vagabond and the people who make up this community.  Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions.  He checks in often and I truly feel like he cares about me as a person.   I trust in and value his quality programming and the flexibility provided within each work out. 

The coaches are the heart of Vagabond.   They have such a kind, chill, and pleasant way about them.  They are approachable and always happy to help in any capacity.   I appreciate their time,  hard work, and just being there for support and words of encouragement.

I’ve met so many good people during my time at Vagabond.   Thank you to the members for helping to create a warm,  welcoming,  caring environment where all are committed to good health for themselves and each other. 

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, December 17th, 2022:

Community Open Workout 9 am to 12 pm

3 Sets of the following:

11 Minutes of the following:

16 DB or Barbell Thrusters

250 Meter Row or 16 Cal Assault Bike or 20 Cal C2Bike

16 Burpees

16 DB or Barbell Hang Power Cleans

250 Meter Row or 15 Cal Assault Bike or 20 Cal C2Bike

20 Second Plank Hold as a Team

*Rest 1 Minute between set*

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Sunday, December 18th, 2022:

Open Gym 9 am to 11 am

6 Sets of the following:

2 Minute Cardio Option(Bike, Run, Row, Stairmaster)

Rest 30 Seconds

1 Minute of: 30 Jump Ropes + 5 TRX Row+ 5 Goblet Squats

Rest 30 Seconds

30 Seconds of: Russian KB Swings

Rest 30 Seconds

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