Vagabond of the Month for April: Katie Hall

Best things about Vagabond: 

I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure.

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,  May 13th, 2023:

Community Open Workout 9 am to 12 pm

Complete the following of:

40 Minutes of the following @ moderate, sustainable effort of:

20 Russian KBS or 16 Hang Power Cleans

400 Meter Run 

20 DB Push Press or Barbell Push Press

400 Meter Run

20 Burpees

400 Meter Run 

20 Goblet Squats or Wall Balls or OH Squats

*Break up each movement into half reps, then once completed, move onto next movement.*

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Sunday, May 14th, 2023:

Open Gym 9 am to 11 am

Bodyweight Posterior Blaster + Long Conditioning

A. Conditioning Portion of the following:

6 Sets of the following:

75 Seconds of Row, Bike, Shuttle Run

Rest 20 Seconds

60 Seconds of 5 Burpees + 5 DB Renegade Row/each way

Rest 20 Seconds

30 Seconds of: Jump Rope or Ball Slams

Rest 20 Seconds

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