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
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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, March 18th, 2023:
Team Workout
Vagabond Community Day
Teams of Two Complete the following:
10 Rounds of the following:
15 Calorie Row or 10 Calorie Assault Bike
15 American KBS or 10 Hang Power Snatch @ 75/45 lbs
15 Burpees
15 Goblet Squats or Front Squats or OH Squats
15 Push Press DB or Barbell
While Partner 1 is performing his or her exercises, Partner 2 will be resting, or can hold 20 second plank hold, you must complete 10 rounds total as a team or 45 Minute Cap
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Sunday, March 19th, 2023:
Open Gym 9 am to 11 am
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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10 am Sweat Session:
25 Minutes on the Clock of the following:
16 Calorie Row or 16 Calorie Assault Bike
30 Second FLR Hold
16 DB Push Press
100 Meter Run
16 Burpees
30 Second KB Farmer’s Hold
16 Step-Ups(8/each leg)
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