“Wednesday 3.25.2020 + At Home Workout #9”

Vagabond Update for the Gym + Closure for Two Weeks

(Return Date for Full Services: Wednesday, April 8th Full Schedule)

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 #9

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:
Foam Roll Option to Prep

+

II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

25 Minutes of the following @ Moderate, Sustainable Pace of:

5 No Push-Up Burpees or Hang Power Cleans @ Weight Chosen + 200 Meter Run

10 Air Squats + 200 Meter Run

15 No Push-Up Burpees or Hang Power Cleans @ Weight Chosen + 200 Meter Run

20 Air Squats + 200 Meter Run

25 Glute Bridges + 200 Meter Run

30 Sit-Ups + 200 Meter Run

*You May substitute 250 Meter Row or 1 Minute Bike for 200 Meter Run*

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