Vagabond of the Month for October: Janine Canuto
What’s the best thing about Vagabond: Everyone is friendly and wants you to do well. I love having Jay as my coach, he is very patient with me. He is pleasant, and has a positive attitude. He is always willing to work with me to accommodate my busy schedule. Kevin is also great at checking in and making sure things are going well. Overall it’s been a great place and I love being part of the Vagabond Community!
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 3rd, 2022:
Community Open Workout 9 am to 12 pm
4 Sets of the following:
8 Minutes of the following:
8 DB or Barbell Thrusters
150 Meter Row/10 Cal Assault Bike/100 Meter Run
8 Burpees
150 Meter Row/10 Cal Assault Bike/100 Meter Run
8 Russian KBS or Hang Squat Cleans
150 Meter Row/10 Cal Assault Bike/100 Meter Run
*Rest 2 Minutes between sets*
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Sunday, December 4th, 2022:
Open Gym 9 am to 11 am
A. Conditioning Portion of the following:
10 Sets of the following:
60 Second Cardio Option
Rest 30 Seconds
1 Round of: 6 TRX Row + 8 Goblet Squats
Rest 30 Seconds
60 Seconds of: 30 Jump Rope Singles + 5 Burpees
Rest 30 Seconds
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