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, August 6th, 2022:
Community Builder/Team Workout
Teams of Two Complete the following of:
30 Minutes on the Clock of the following:
Run 100 Meters
9 Russian KBS or 9 Barbell Hang Power Cleans @115/80, 95/65 lbs
Run 100 Meters
11 Burpees
Run 100 Meters
9 Goblet Squats or Wall Balls
Run 100 Meters
11 Push Press DB or Barbell @ weight above
Switch off every round until the 30 minutes is complete.
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Sunday, August 7th, 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:
10 Sets of the following:
125 meter row
5 Ball Slams
5 Burpees
100 Meter Run
5 Step-Ups/each leg
5 Pull Ups or TRX Row
8/5 Cal Assault Bike
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