Vagabond of the Month for July: Matt Campbell
Best thing about Vagabond: Surprise… surprise… the community. I hate to sound like a broken record and recant the words of every other recipient who has had to answer this question but it’s true. The community at Vagabond is welcoming, accepting and all around one badass group of some really awesome individuals. This includes not only the members, but the coaches as well. The fact is… not many people look forward to going to the gym… for a lot of people it’s considered a chore. I think at Vagabond you will find that for most members this is not the case at all. I could harp on for hours about this but if you are a long time member you know what I mean… if you’re a fairly new member I recommend you stick around a little while to understand what I am talking about… you won’t be disappointed.
+
Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A1. Close Grip Bench Press, 3 reps x 5 sets, rest 15 seconds.
*1RM Date: May 20th, 2021*
*Last week we did 4 reps*
A2. Seated Triangle Row, 12 reps x 5 sets, rest 60 seconds.
B1. Lat Pull Down, 10-12 reps x 3 sets, rest 15 seconds.
*Last week we did 12-15 reps, go up in weight this week!*
B2. DB or KB Tall Kneeling Strict Press, 10-12 reps x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 50 Second Cal Assault or C2Bike or Cal Row
Minute 2: 45 Seconds of 5 Step-Ups/each leg + 5 DB Curls
Minute 3: 35 Seconds of Jump Rope
Minute 4: 50 Second Assault or C2Bike or Cal Row
Minute 5: 15 DB Floor Press Challenge
+
B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Front Squat, 2 reps x 5 sets, rest 15 seconds.
*Last week we did 3 reps*
A2. Single Arm Standing Cable Row, 10 reps/each arm x 5 sets, rest 60 seconds.
B1. Single Leg Split Squats, 8 reps/each leg moderate x 4 sets, rest 15 seconds.
B2. Seated Cable Leg Curls, 20 reps x 4 sets, rest 30 seconds.
B3. Standing Pallof Press, 10 reps/each way x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 50 Second Cal Assault or C2Bike or Cal Row
Minute 2: 45 Seconds of 5 Russian Swings + 5 Burpees
Minute 3: 35 Seconds of Jump Rope
Minute 4: 50 Second Assault or C2Bike or Cal Row
Minute 5: 15 DB Bench Press Challenge
Post Comments to Group Page.