“Wednesday 3.18.2020 + At Home Workout #2”

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.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
6 Minutes of the following:
100 Meter Run + 5 inch worms+ 5 Air Squats + 5 Samson Stretch/each leg
+

II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

10 Rounds for the following of:

Run 100 Meters or 10 Cal Row or 8 Cal Assault Bike or 30-45 Seconds on any bike or treadmill or 8-10 No Push-Up Burpees

10 DB Snatch(5/each arm) or 10 Russian KBS or 10 Object Hold Squat(Goblet Squat or Grab Anything)

Walk 100 Meters

20 Second Plank Hold or 10 Shoulder Taps/each way

*No rest between sets, just keep moving*

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