Vagabond of the Month for July: Tim W.
What makes Vagabond so great is the supportive community. Every single coach I have met there has helped me in some way – correcting form, giving motivation during a tough workout, or just offering good fitness advice. They are always there to help and nobody is overlooked. All of the people I have met here are all remarkably kind and friendly individuals who give it their all during their workouts which is a very inspiring thing to see. A special thanks to Kevin for paying attention and noticing the times when I wasn’t coming in and reminding me to get back to it! That little extra push was what I needed. Also, thank you to Jay who gave direction and helped keep me on track. You’re an awesome coach and a big reason Vagabond is the place it is
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 27th, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
30 Minutes on the Clock of the following:
Row 300 Meters or Run 200 Meters or 12 Cal Assault Bike or 16 Cal C2Bike
30 Burpees
30 Russian KBS or Hang Power Cleans @ 135/95, 115/75, 95/65 lbs
Row 300 Meters or Run 200 Meters or 12 Cal Assault Bike or 16 Cal C2Bike
30 Goblet Squats or Front Squats or OH Squats or Wall Balls
30 DB Push Press or Barbell Push Press
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Sunday, August 28th, 2022:
Sunday Sweat Session
Open Gym 9 am to 11 am
A. Conditioning Portion of the following:
10 Sets of the following:
30 Seconds of Row or Bike
Rest 15 Seconds
30 Seconds of Burpees or Ball Slams or Russian KBS
Rest 15 Seconds
30 Seconds of: Jump Rope
Rest 30 Seconds
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