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
+
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 24th, 2022:
Individual or Team Workout-Community Workout
35 Minutes on the Clock with Partner or on Own of the following:
Run 200 Meters or Row 250 Meters(Split Into Half)
Burpees x 50 repetitions(Break up as you see fit)
Goblet Squats or Wall Balls x 50 repetitions(Break up as you see fit)
Run 200 Meters or Row 250 Meters(Split into Half)
Russian KBS or Hang Power Cleans x 50 repetitions(Break up as you see fit)
Meters(Split into Half)
Pull-Ups or TRX Row x 40 repetitions(Break up as you see fit)
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Sunday, September 25th, 2022:
Bodyweight Posterior Blaster + Long Conditioning
A. Conditioning Portion of the following:
5 Sets of the following @ Sustainable Effort:
2 Minute Row, Bike, Run, Ski Erg
Rest 30 Seconds
90 Seconds of: 5 Goblet Squats + 5 Russian KBS
Rest 30 Seconds
60 Seconds of: 30 Jump Ropes + 5 DB Row Heavy/each arm
Rest 30 Seconds
30 Seconds of:
KB Farmer’s Walk or Holds or FLR Shoulder Taps
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