Vagabond of the Month for August: Sam Bosco
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 25th, 2021
Community Open Workout 9 am to 12 pm
Complete the following of:
35 Minutes on the Clock of the following:
400 Meter Row or 400 Meter Run or 30 Cal Assault Bike or 40 Cal Concept 2 Bike
20 Hang Power Cleans or Russian KBS
20 Front Squats or OH Squats or Goblet Squats
400 Meter Row or 400 Meter Run or 30 Cal Assault Bike or 40 Cal Concept 2 Bike
20 Burpees or Ball Slams
20 Box Jumps or Step-Ups(10/each leg)
100 Jump Rope Singles or 60 Double Unders
*Break reps and movement into half, must finish movement before moving to next movement.*
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Sunday, September 26th, 2021:
Open Gym 9 am to 11 am
Bodyweight Posterior Blaster + Long Conditioning
A. Conditioning Portion of the following:
6 Sets of the following:
90 Seconds of Row, Bike, Shuttle Run
Rest 15 Seconds
60 Seconds of 5 Thrusters + 5 Burpees
Rest 15 Seconds
30 Seconds of: Jump Rope or Ball Slams
Rest 30 Seconds
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