Vagabond of the Month for May: Rachel Rod

Best things about Vagabond: 

A few years ago when I was looking for a new gym to try I came across the name Vagabond.  I’ve always had a love-hate relationship with going to the gym…  I have been sort of a vagabond with my fitness journey- where, what and when I get into it and actually enjoy it.  The philosophy of focusing on overall health and wellness and having different paths to choose from just works for me.  I love coming into the gym and seeing everyone doing their own thing and finding their own way.  It makes me feel like I belong even though I’m not doing the same thing or moving in the same way as everyone else. It inspires me to keep coming back and trying new things.  The coaches really take their time to get to know you individually and I feel like I can ask them anything and they will point me in the right direction. I admire everyone here and look forward to continuing the journey! 

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,  June 17th, 2023:

Community Open Workout 9 am to 12 pm

Complete the following of:

2 Sets of the following:

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

40 Cal Assault Bike or 400 Meter Run

30 Russian KBS or 20 Hang Power Cleans

30 Burpees

30 Front Squat or Goblet Squat or Overhead Squat

30 Push Press(DB or Barbell) 

*Rest 2 Minutes between sets*

*Break reps into half, and then move onto next movement.*

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Sunday, June 18th, 2023:

Open Gym 9 am to 11 am

A. Posterior Chain of the following:

3 Sets of the following:

10 Goblet Squats

10 Russian KBS

15 Monster Band Walks/each side

15 Glute Bridges

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B. Conditioning Piece of the following:

25 Minutes of the following:

15 Cal Row or 12 Cal Assault Bike or 200 Meter Run

12 DB Bench Press

9 Step-Ups/each leg

6 TRX Row or 3-4 Strict Pull Ups 

20 Second Side Bridge/each side 4 Point

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