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, April 1st, 2023:

Vagabond Community

Teams of Two Complete the following of:

35 Minutes on the Clock of the following:

10 Russian KBS or 10 Hang Power Cleans

10 Goblet Squats or Wall Balls or Overhead Squats

100 Meter Run(125 Meter Row)(8 Cal Assault Bike)

10 DB Push Press or Barbell Push Press

100 Meter Run(125 Meter Row)(8 Cal Assault Bike)

10 Burpees

10 Pull Ups or TRX Row

Switch off every movement with your Partner.

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Sunday, April 2nd, 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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Sweat Session:

25 Minutes of the following:

5 Hang Squat Cleans or Goblet Squats

100 Meter Run

10 Burpees

16 Walking Lunges(8/each side)

200 Meter Run

20 Second FLR Hold or KB Farmer’s Hold

300 Meter Row

30 Jump Rope Singles

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