“Saturday 9.19.2026 + Sunday 9.20.2026”

Vagabond of the Month for August: Kevin Kavanaugh

I attend the gym whenever it best fits my schedule, whether that is in the morning, midday, or evening.

My proudest achievement has been learning how to perform the exercises correctly and progressing to the point where I can successfully complete an entire training circuit.

What embodies the VB Way for me is the consistent encouragement and support from Kevin and the entire team. Their motivation keeps me focused and committed to showing up every day. In particular, Kevin’s daily text messages helped keep me accountable, motivated, and determined not to give up on my fitness journey.

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
+

Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

II. Phases Strength + Conditioning:

A. Lifestyle Phase + Fitness Phase

Saturday, September 19th, 2026:

Community Day/Partner Workout

Teams of Two Complete the following of:

40 Minutes on the Clock of the following;

400 Meter Run or 500 Meter Row or 30 Cal Assault Bike

20 Hang Power Cleans @ 115/75, 95/65 lbs or DB Hang Power Cleans

20 Burpees

400 Meter Run or 500 Meter Row or 30 Cal Assault Bike

20 Wall Balls or Goblet Squats

20 DB or Barbell Push Press

160 Jump Ropes Combined or 75 Double Unders Combined

*Rest 1 Minute Between Sets*

Sunday, September 20th, 2026:

A. Conditioning of the following:

25-30 Minutes on the Clock of the following:

40 Meter KB Farmers Walk

30/25 Cal Row

20 Double Unders(40 Jump Ropes)

10 Step-Ups(5/each way) or Goblet Squats or Wall Balls

5 Burpees or Ball Slams

30 Second Plank Hold

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