“Saturday 4.10.2021 + Sunday 4.11.2021”

Vagabond of the Month for March: Alyssa Alteiri

Best thing about Vagabond: “The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts.”



Vagabond Open Gym Format New Schedule When Officially Open

Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, April 10th, 2020:

Individual or Team Workout-Community Workout

Teams of Two or Individual Workout of:

35 Minutes on the Clock of:

Row 300 Meters or Run 200 Meters or 16 Cal Assault Bike

30 Burpees

Row 300 Meters or Run 200 Meters or 16 Cal Assault Bike

30 Russian KBS or Hang Power Cleans

Row 300 Meters or Run 200 Meters or 16 Cal Assault Bike

30 Goblet Squats or Front Squats

*Teams break up reps as you see fit, must finish each movement before moving onto next movement or if doing individual, cut down to 25 MINUTES TOTAL with half the reps.*


Sunday, April 11th, 2020:

Bodyweight Posterior Blaster + Long Conditioning

Complete the following Conditioning Piece of:

4 Sets of the following:

8 Minutes @ Sustainable Effort of:

200 Meter Run or 250 Meter Row or 10 Cal Assault Bike

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

100 Meter Run or 150 Meter Row or 5 Cal Assault Bike

10 TRX Row or Pull Ups or DB Row(5/each arm)

30 Jump Rope Singles or 25 Double Unders

*Rest 2 minutes between sets*

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