Vagabond of the Month for May: Rachel Rod
Best things about Vagabond:
A few years ago when I was looking for a new gym to try I came across the name Vagabond. I’ve always had a love-hate relationship with going to the gym… I have been sort of a vagabond with my fitness journey- where, what and when I get into it and actually enjoy it. The philosophy of focusing on overall health and wellness and having different paths to choose from just works for me. I love coming into the gym and seeing everyone doing their own thing and finding their own way. It makes me feel like I belong even though I’m not doing the same thing or moving in the same way as everyone else. It inspires me to keep coming back and trying new things. The coaches really take their time to get to know you individually and I feel like I can ask them anything and they will point me in the right direction. I admire everyone here and look forward to continuing the journey!
. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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Complete Mobility of the following:
ASLR x 10 reps/each side x 2 sets.
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2 Sets of the following:
60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Banded Monster Band Walks/each way
20-30 Second KB Farmer’s Hold
10 DB Standing Strict Press
20-30 Second Pull Up Hang
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes on the Clock of the following:
12 Cal Assault Bike(15 Cal C2Bike)
9 Goblet Squats
6 Ball Slams
3 Box Jumps Step-Down or Step-Ups/each leg(3/each leg)
100 Meter Run
*Rest 1 Minute between sets*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
4 Hang Power Cleans (Pause Mid Thigh @ 1 second)
Last week we did 5 reps, do not let go or barbell, challenge self.
FLR Shoulder Taps(No more than 10 reps/each side)
10 DB Floor Press Single Arm ALT/each way
20-30 Second KB Farmer’s Hold
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes on the Clock of the following:
200 Meter Run
12 Russian KBS or 6 DB Snatch/each way
9 Goblet Squats
6 Kipping Pull Ups or TRX Row
3 Step Down Box Jumps
*Rest 1 Minute between sets*
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