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
+
5 Minutes of the following:
Client Option Warm-Up
+
START STRENGTH + ACCESSORY….
+
II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, February 5th, 2022:
Community Open Workout 9 am to 12 pm
5 Sets of the following:
6 Minutes of the following:
7 DB or Barbell Thrusters
250 Meter Row or 15 Cal Assault Bike or 200 Meter Run
7 Burpees
7 DB or Barbell Hang Power Cleans
250 Meter Row or 15 Cal Assault Bike or 200 Meter Run
21 Second KB Farmer’s Hold
*Rest 1 Minutesbetween sets*
*Start @ Top of Set each Set.*
+
Sunday, February 6th, 2022:
Open Gym 9 am to 11 am
A. Posterior Chain Portion of the following:
4 Sets of the following:
10 Single Leg Banded Pull Aparts/each way
10 Barbell Push Press
10 Monster Band Clam Shells/each way
20 Banded Curls
5 Split Squat/each way
+
B. Conditioning Portion 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
Post Comments to Group Page.