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 25th, 2023:

Vagabond Community Day

Teams of Two Complete the following:

16 Minutes on the Clock of the following:

10 DB Push Press or Barbell Push Press

200 Meter Run(250 Meter Row)

5 Burpees

100 Meter Run(150 Meter Row)

10 Goblet Squats or Front Squats or OH Squats

*Partner 1 will do a movement, then Partner will do the next movement.*

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Rest 2 Minutes

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16 Minutes on the Clock of the following:

10 Russian KBS or Barbell Hang Power Cleans

200 Meter Run(250 Meter Row)

5 Box Jumps Step-Down or Step-Ups(5/each leg)

100 Meter Run(150 Meter Row)

10 Ball Slams or Pull Ups or TRX Row

*Partner 1 will do a movement, then Partner will do the next movement.*

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Sunday, March 26th, 2023:

Rest Day/Open Gym

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:

2 Sets of the following:

14 Minutes on the Clock of the following:

12 Calorie Row or 12 Calorie Assault Bike

30 Second KB Farmer’s Hold

12 DB Floor Press

200 Meter Run 

12 Burpees

15 Second FLR Hold

12 Wall Balls or Goblet Squats

*Rest 3 minutes between sets*

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