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, September 3rd, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
40 Minutes of the following @ moderate, sustainable effort of:
20 Russian KBS or 16 Hang Power Cleans
400 Meter Run
20 DB Push Press or Barbell Push Press
16 Cal Assault Bike
20 Burpees
200 Meter Run
20 Goblet Squats or Wall Balls or OH Squats
*Break up each movement into half reps, then once completed, move onto next movement.*
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Sunday, September 4th, 2022:
Gym Closed
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