“Saturday 9.18.2021 + Sunday 9.19.2021”

Vagabond of the Month for August: Sam Bosco

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Best thing about Vagabond: The best things about Vagabond are the coaches and the members. In additon to the people, I love that Vagabond is an open gym layout and you can choose to do your own workout or the WOD.

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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

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 18th, 2021

Community Open Workout 9 am to 12 pm

Complete the following of:

4 Sets of the following:

8 Minutes of the following:

8 Barbell Hang Power Cleans or DB Hang Power Cleans

200 Meter Run or 250 Meter Row

8 Front Squats or Goblet Squats

200 Meter Run or 250 Meter Row

8 TRX Row or 4 Strict Pull Ups

100 Meter Run/125 Meter Row/5 Cal Assault Bike

8 Burpees

*Rest 2 minutes between sets on bike, row, stretch, mobility or walk*

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Sunday, September 19th, 2021:

Open Gym 9 am to 11 am

Bodyweight Posterior Blaster + Long Conditioning

A. Conditioning Portion of the following:

8 Sets of the following:

60 Seconds of Row, Bike, Shuttle Run

Rest 15 Seconds

45 Seconds of 5 Burpees + 5 step-ups/each leg or 5 box jumps

Rest 15 Seconds

30 Seconds of: Jump Rope or Ball Slams

Rest 30 Seconds

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