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 30th, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
3 Sets of the following:
10 Minutes of the following:
10 DB or Barbell Thrusters
300 Meter Run/350 Meter Row/15 Cal Assault Bike
10 Burpees
200 Meter Run/225 Meter Row/10 Cal Assault Bike
10 TRX Row or 10 Pull Ups
100 Meter Run/125 Meter Row/5 Cal Assault Bike
10 Russian KBS or Hang Power Cleans @ 115/80, 95/65 lbs
*Rest 3 minutes between sets on bike, row, stretch, mobility or walk*
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Sunday, July 31st, 2022:
Open Gym 9 am to 11 am
Bodyweight Posterior Blaster + Long Conditioning
A. Conditioning Portion of the following:
6 Sets of the following:
90 Seconds of Row, Bike, Shuttle Run
Rest 30 Seconds
1 Round of: 30 Jump Ropes + 10 Russian Swings + 10 DB Strict Press
Rest 30 Seconds
30 Seconds of: Burpees or Ball Slams or Step-Ups-Client Choice
Rest 30 Seconds
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