Vagabond of the Month for July: Matt Campbell
Best thing about Vagabond: Surprise… surprise… the community. I hate to sound like a broken record and recant the words of every other recipient who has had to answer this question but it’s true. The community at Vagabond is welcoming, accepting and all around one badass group of some really awesome individuals. This includes not only the members, but the coaches as well. The fact is… not many people look forward to going to the gym… for a lot of people it’s considered a chore. I think at Vagabond you will find that for most members this is not the case at all. I could harp on for hours about this but if you are a long time member you know what I mean… if you’re a fairly new member I recommend you stick around a little while to understand what I am talking about… you won’t be disappointed.
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
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, August 21st, 2021:
Vagabond Community Day
Teams of Two Complete the following:
20 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 5 Minutes
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15 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!
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Sunday, August 22nd, 2021:
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:
4-6 Rounds of the following @ Mod Effort of:
15 Russian KBS
12 Cal Assault Bike
9 DB Curls
6 TRX Row Slow Tempo or Strict Pull Ups
30 Second Plank Hold
200 Meter Run
30 Second KB Farmer’s Hold
50 Jump Rope Singles
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