“Saturday 6.18.2022 + Sunday 6.19.2022”

Vagabond of the Month for May: Jessy Flynn


What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.

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, June 18th, 2022:

Team Workout

Vagabond Community Day

Teams of Two Complete the following:

10 Rounds of the following:

12 Calorie Row or 10 Calorie Assault Bike

12 American KBS or 12 Hang Power Snatch @ 75/45 lbs

12 Burpees 

12 Goblet Squats or Front Squats or OH Squats

200 Meter Run

While Partner 1 is performing his or her exercises, Partner 2 will be resting, you must complete 10 rounds total as a team or 40 Minute Cap


Sunday, June 19th, 2022:

Open Gym 9 am to 11 am

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.


10 am Sweat Session:

25 Minutes on the Clock of the following:

16 Calorie Row or 16 Calorie Assault Bike

30 Second FLR Hold

16 DB Push Press

100 Meter Run 

16 Burpees

30 Second KB Farmer’s Hold

16 Step-Ups(8/each leg)

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