“Sunday 3.22.2020 + At Home Workout #6”

Vagabond Update for the Gym + Closure for Two Weeks

(Return Date for Full Services: Monday, March 30th)

Dear Vagabonds,
After much consideration and reflection, we have decided to close the gym for a period of two weeks. We have been monitoring the current situation closely and we feel this is the most proactive route to take. 

We all know this will effect us in so many ways and I appreciate your understanding and patience during this uncertain time. We will will do our best to accommodate all of your concerns in timely fashion- do not hesitate to contact me if you have any questions.
I will put out a daily workout and will do a talk each day going over suggestions for workouts and at home workouts. This will help us all stay healthy and active. I will be posted the night before for rules and workout so everyone is in the know.

As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. Thank you for your continued support as we navigate these unknown times together.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
5 Minutes of the following:
100 Meter Run + 10 Air Squats + 5 Burpees + 10 Single Leg Hip Rocks/each side + 10 Walking Lunges(5/each side) + 5 Any Type of Push-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

Sunday, March 22nd, 2020 Training:

3 Rounds of the following:

1:00 @ each station of the following:


Mountain Climbers

DB or KB or Any Object Farmer’s Walk

Reverse Lunge or Step-Ups on Any Object or Box Jumps

Shuttle Run, Bike, Row or Jump Rope

*Rest 3 minutes between sets

*What’s the difference between Sunday’s Workout Versus Friday Workout for Rest Durations?*

*On Friday, we rested 1 minute with a similar work load, and that workout entailed to have a rhyme and reason to push yourself with the focus being testing, and not sustainability over the rounds and sets. As with Sunday’s Workout, we have 3 minutes of rest, and for most/some this will allow for appropriate rest time and being able to be consistent over the time period of work.*

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