Vagabond of the Month for October: Tatiana N
Best thing about Vagabond:
The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!
+
Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
5 inch worms + Run 100 Meters + 5 Broad Jumps + Run 100 meters + 10 Russian KBS + Run 100 Meters + 10 Goblet Squats Light
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Thanksgiving Workout
Thanksgiving Conditioning of the following:
25-35 Minutes on the Clock of the following:
12 Goblet Squats or 12 Front Squats or Wall Balls
20 Second FLR Hold or Shoulder Taps
12 Russian KBS or 12 Hang Power Cleans
15 Cal Assault Bike or 20 Cal Row or 25 Cal C2Bike
12 Burpees
20 Second KB or DB Farmer’s Hold
50 Jump Rope Singles or 30 Double Unders
+
B. Fitness Phase
Thanksgiving Conditioning of the following:
25-35 Minutes on the Clock of the following:
12 Goblet Squats or 12 Front Squats or Wall Balls
20 Second FLR Hold or Shoulder Taps
12 Russian KBS or 12 Hang Power Cleans
15 Cal Assault Bike or 20 Cal Row or 25 Cal C2Bike
12 Burpees
20 Second KB or DB Farmer’s Hold
50 Jump Rope Singles or 30 Double Unders
Post Comments to Group Page.