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 4th, 2023:

Community Open Workout 9 am to 12 pm

Complete the following of:

16 Minutes of the following:

12 DB or Barbell Push Press

100 Meter Run/125 Meter Row/8 Cal Assault Bike

12 Burpees

100 Meter Run/125 Meter Row/8 Cal Assault Bike

12 Front Squats or OH Squats or Goblet Squats

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Rest 4 Minutes

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16 Minutes of the following:

12 Hang Power Cleans or Russian KBS

100 Meter Run/125 Meter Row/8 Cal Assault Bike

12 Step-Ups(6/each leg) or Box Jumps Step Down

100 Meter Run/125 Meter Row/8 Cal Assault Bike

20 Second KB or DB Farmer’s Hold

Partners Switch every movement.

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Sunday, March 5th, 2023:

Open Gym 9 am to 11 am

Long Conditioning

A. Conditioning Portion of the following:

25 Minutes on the Clock of the following:

250/200 Meter Row

20 Second FLR Hold

10 DB Push Press

250/200 Meter Row

20 Second Plank Hold

10 DB Front Squats

250/200 Meter Row

20 Second KB Farmer’s Hold

10 Burpees

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