Vagabond of the Month for January: Ryan Mac
“I know it’s the answer everyone gives but it’s absolutely the people. From the incredible coaches to the other members everyone is so supportive of one another. Whether it’s encouraging someone through a workout or asking about life outside the gym, it’s easy to see how genuinely everyone cares for each other. Vagabond is a community I’m truly proud to be apart of. “
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, February 19th, 2022:
Community Open Workout 9 am to 12 pm
6 Sets of the following:
5 Minutes of the following:
8 DB or Barbell Push Press
8 Burpees
8 Hang Power Snatch or Russian KBS
15 Cal Row or 15 Cal Assault Bike
8 DB or Barbell Front Squats
8 Box Jumps
8 Hang Power Cleans or Ball Slams
*Rest 60 Seconds between sets*
*Start @ where you left off*
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Sunday, February 20th, 2022:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior Blaster:
4 Sets of the following:
5 Single Leg RDL/each leg
10 Russian KBS
20 Glute Bridges Banded
30 Second KB Farmer’s Hold
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B. Conditioning Portion of the following:
2 Sets of the following:
10 Minutes of Work of the following:
100 Meter Run or 5 Cal Assault Bike or 125 Meter Row
10 TRX Row
100 Meter Run or 5 Cal Assault Bike or 125 Meter Row
10 Push Ups
100 Meter Run or 5 Cal Assault Bike or 125 Meter Row
10 Meter Waiter Carry KB/each arm
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