Vagabond of the Month for March: Kat Austin
Best thing about Vagabond: Feeling connected. During Covid I had to learn to push myself at home by myself and adapt the workouts to my basement. But following the VBC workouts kept me feeling like I was still part of the gym community even if I never came in and it kept me in shape and feeling happy and energetic. My schedule with work and kids has become super challenging but it doesn’t matter what time I come to the gym or even if I don’t (yet) personally know anyone that I’m working out beside because everyone is here for the same goal and the energy is always so positive. And the best part of my week is looking forward to my workouts with an amazing group of people and coaches. I can honestly say that I have met the best group of people and coaches through Vagabond, people that I would otherwise never have the opportunity or pleasure of knowing.
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 16th, 2022:
Individual or Team Workout-Community Workout
Teams of Two Complete the following of:
10 Minutes on the Clock:
500 Meter Row or 30 Cal Assault Bike or 400 Meter Run
30 Goblet Squats or Wall Balls
Break reps as you see fit, must finish 500 meter row or 30 cal assault bike or 400 Meter Run as a team before moving to wall balls/goblet squats, do this for 10 minutes.
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then right into the following of:
10 Minutes on the Clock of:
500 Meter Row or 30 Cal Assault Bike or 400 Meter Run
30 Burpees
Same as above.
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then right into the following of:
10 Minutes on the Clock of:
500 Meter Row or 30 Cal Assault Bike
30 Russian KBS or 30 Hang Power Cleans @ 115/80, 95/65, 75/55 lbs
Same as above
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then right into the following of:
5 Minutes on the Clock of:
300 Meter Row or 20 Cal Assault Bike or 300 Meter Run
20 DB Push Press or Barbell Push Press
*Same as above*
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Sunday, April 17th, 2022:
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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25 Minutes on the Clock of the following:
30 Jump Rope Singles
20 Walking Lunges(10/each leg) or Step-Ups
15 Cal Assault Bike or Row
10 DB Floor Press
5 TRX Row or Pull Ups
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B. Scap/Recovery Work of the following:
B1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.
B2. Banded Push-Downs, 20 reps x 3 sets, rest as needed.
B3. Banded Curls, 20 reps x 3 sets, rest as needed.
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