Vagabond of the Month for June: Jill Martin
The best thing about Vagabound is that it’s truly is a family. I have only been there for a little under two years and everybody has been some welcoming and so encouraging during the workouts. I also love all the trainers!!! They are always positive and help guide you through the workouts.
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, July 16th, 2022:
Vagabond Community Day
Teams of Two Complete the following:
16 Minutes on the Clock of the following:
12 Russian KBS or Hang Power Cleans @ 115/80, 95/65, 75/55 lbs
200 Meter Run(250 Meter Row)
10 Goblet Squats or Wall Balls or OH Squats
200 Meter Run(250 Meter Row)
10 Burpees
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Rest 3 Minutes
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16 Minutes on the Clock of the following:
12 DB or Barbell Push Press @ weight above
200 Meter Run(250 Meter Row)
10 Box Jumps Step-Down or Step-Ups(8/each leg)
200 Meter Run(250 Meter Row)
10 Ball Slams or Pull Ups or TRX Row
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Done!
*Switch off Every Movement with your Partner.*
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Sunday, July 17th, 2022:
Rest Day/Open Gym
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.
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10 am Sweat Session:
25 Minutes on the Clock of the following:
12 Cal Row or 200 Meter Run or 10 Cal Assault Bike
10 Ball Slams
10 DB Push Press
10 TRX Row or Pull-Ups
30 Second FLR Hold or KB Farmer’s Hold or Pull Up Hang
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