“Tuesday 3.24.2020 + At Home Workout #8”

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.

At Home Workout #8

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/Walk + 5 Burpees + 5 Air Squats + 5 Inch Worms + 5 Spiderman/each leg


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

For Time of the following:

3 Sets if you choose longer distance/reps or 4 sets if you choose shorter distances/reps of the following:

Run 200-400 Meters(Row 250-500 Meters or Bike 1-2 Minutes)

15-20 Burpees

15-20 Barbell or DB Thrusters or Goblet Squat With Any Object

Run 200-400 Meters(Row 250-500 Meters or Bike 1-2 Minutes)

20 Box Step-Ups(10/each leg)(15 Step Down Box Jumps for Sub)

40 Second FLR Hold

60 Jump Rope Singles(50 Double Unders Sub) or 30 Mountain Climbers(15/each side)

Post Comments/Pics/Videos to Group Page.