“Saturday 7.9.2022 + Sunday 7.10.2022”
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 9th, 2022:
Vagabond Community Day
Teams of Two Complete the following of:
AMRAP 35 Minutes of the following:
Row 300 Meters or Row 350 Meters or 16 Cal Assault Bike
30 Burpees
Row 300 Meters or Row 350 Meters or 16 Cal Assault Bike
30 Russian KBS or Hang Cleans @ 115/80, 95/65 lbs
Row 300 Meters or Row 350 Meters or 16 Cal Assault Bike
30 Wall Balls or Goblet Squats or OH Squats
Break up as you see fit with your partner.
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Sunday, July 10th, 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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