“Saturday 6.3.2023 + Sunday 6.4.2023”

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 3rd, 2023:

Community Open Workout 9 am to 12 pm

Complete the following of:

3 Sets of the following:

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

30 Cal Row or 24 Cal C2Bike or 20 Cal Assault Bike or 400 Meter Run

30 Russian KBS or 30 Hang Power Cleans

30 Goblet Squats or 30 Barbell Front Squats

30 Cal Row or 24 Cal C2Bike or 20 Cal Assault Bike or 400 Meter Run

30 Burpees

*Rest 1-2 Minutes between sets*

*Break up reps into half with partner, move onto next movement once other one is completed.*

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Sunday, June 4th, 2023:

Open Gym 9 am to 11 am+

Conditioning Piece of the following:

30 Minutes of the following:

30 Cal C2Bike or 25 Cal Cal Row or 20 Cal Assault Bike

20 Second FLR Hold or Plank Hold

10 Russian KBS

5 Goblet Squats

20 Cal C2Bike or 15 Cal Row or 10 Cal Assault bike

20 Meter KB Farmer’s Walk

20 Jump Rope Singles

20 Banded Curls

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