Vagabond of the Month for August: Katie Legrice
I have been to a couple of gyms over the years and have left for various reason. I had good experiences at all them but it just didn’t stick. What sets vagabond aside for me is the community that Kevin has created. Everyone has been very welcoming. It just feels like the right fit and did from the beginning. Kevin has been great the encouragement, the check in’s if you haven’t been for a couple days. Those are things that make this gym a great place. I need that every now and again. I really enjoy his programing. I do well with this kind of programming. The coaches are great always available for a question, stepping in to help make adjustments when needed. I am so grateful for Erica because if I had not talked with her last year this I probably would have never made my way back here. So big thanks to Kevin and the place he created and to Erica for bringing me back to it.
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, September 17th, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
16 Minutes of the following:
12 DB or Barbell Thrusters
100 Meter Run/125 Meter Row/8 Cal Assault Bike
12 Burpees
100 Meter Run/125 Meter Row/8 Cal Assault Bike
12 Russian KBS
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Rest 4 Minutes
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16 Minutes of the following:
12 Goblet Squats or Hang Power Cleans
100 Meter Run/125 Meter Row/8 Cal Assault Bike
12 Step-Ups(6/each leg)
100 Meter Run/125 Meter Row/8 Cal Assault Bike
20 Second KB Farmer’s Hold
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Sunday, September 18th, 2022:
Rest Day/Open Gym
A. Bodyweight Posterior Blaster:
3-4 Sets of the following:
20 Monster Band Walks(10/each way)
10 Split Squats(5/each leg)
20 Second Side Bridge/each side 4 Point
10 Goblet Squat Pause @ 3 second Hold
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B. Conditioning Portion of the following:
25 Minutes on the Clock of the following:
200 Meter Run or 250 Meter Row
20 Second FLR Hold
10 DB Push Press
100 Meter Run or 150 Meter Row
20 Second Plank Hold
10 DB Row/each arm
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