Vagabond of the Month for February: Rachelle Perry

Best things about Vagabond: 

I’d have to say the guidance,motivation & support. Since day one Kevin has pushed me and held me

Accountable. Daily texts of encouragement & check ins have been really helpful and appreciated. 

The coaches are amazing and you can tell they truly care and enjoy their job. They make sure my form is correct and I’m getting everything  I should be getting out of the exercises.Just always giving helpful tips & answering  my 100 questions, it’s such a good feeling to have a team around you.

 Can’t forget the community, everyone has been so welcoming. The amazing women who step up and babysit so us other moms can bring our kids & workout is just so awesome. 

I’m really grateful I Joined Vagabond, I found my Gym home! 

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
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, March 11th, 2023:

Team Workout

Teams of Two Complete the following: 

100 Burpees

Run 800 Meters(Row 1000 Meters or Assault Bike 50/40 Cals)

100 Russian KBS or Hang Power Cleans

Run 800 Meters(Row 1000 Meters or Assault Bike 50/40 Cals)

100 Goblet Squats or Front Squats or OH Squats

Run 800 Meters(Row 1000 Meters or Assault Bike 50/40 Cals)

100 TRX Row or Pull Ups

Run 800 Meters(Row 1000 Meters or Assault Bike 50/40 Cals)

*While person is working, the other partner will hold either plate overhead or plank hold*

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Sunday, March 12th, 2023:

Open Gym/Sweat Session

Conditioning Portion of the following:

3 Sets of the following:

8 Minutes on the Clock of the following:

200 Meter Run or 250 Meter Row

10 Ball Slams or DB Snatch(5/each arm)

200 Meter Run or 250 Meter Row

10 Wall Balls or Goblet Squats

200 Meter Run or 250 Meter Row

*Rest 2 minutes between sets*

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