“Saturday 7.2.2022 + Sunday 7.3.2022 + SCHEDULE FOR 4TH OF JULY WEEKEND”

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
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, July 2nd, 2022:

Vagabond Community

Teams of Two Complete the following of:

30 Minutes on the Clock of the following:

20 Russian KBS or 10 Hang Power Cleans

100 Meter Run(125 Meter Row)(10 Cal Assault Bike)

15 Goblet Squats or Wall Balls or 10 Overhead Squats

200 Meter Run(250 Meter Row)(12 Cal Assault Bike)

10 DB Push Press or Barbell Shoulder 2 Overhead

300 Meter Run(350 Meter Row)(15 Cal Assault Bike)

5 Burpees

Switch off every movement with your Partner.


Sunday, July 3rd, 2022:

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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