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 20th, 2023:

Community Open Workout 9 am to 12 pm

2 Sets of the following:

16 Minutes of the following:

20 DB or Barbell Push Press

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

20 Burpees

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

20 Russian KBS or Hang Power Cleans

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

20 Goblet Squats or Front Squats

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

Rest 2 minutes between sets.

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Sunday, May 21st, 2023:

Open Gym 9 am to 11 am

A. Bodyweight Posterior Blaster:

3-4 Sets of the following:

20 Monster Band Walks(10/each way)

10 Split Squats(5/each leg)

20 Second Side Bridge/each side 4 Point

10 Goblet Squat Pause @ 3 second Hold

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B. Conditioning Portion of the following:

25 Minutes on the Clock of the following:

200 Meter Run or 250 Meter Row

20 Second Plank Hold

10 DB Thrusters

200 Meter Run or 250 Meter Row

20 Second KB Farmer’s Hold

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