“Saturday 3.21.2020 + At Home Workout #5”

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.

Vagabond At Home Workout #5

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+ 20 Jumping Jacks + 5 Burpees + 10 Hip Rocks


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

“Spicy One”

3-4 Rounds of the following:

Run 200 Meters or Row 250 Meters

30 Air Squats

Run 200 Meters or Row 250 Meters

20 Barbell Push Press or DB Push Press or Push-Ups or Hand Release Push-Ups or Knee Push-Ups

Run 200 Meters or Row 250 Meters

10 Leg Raises

Run 200 Meters or Row 250 Meters

5 Front Lean Rest Walk-Outs or 30 Second Plank Hold

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