Vagabond of the Month for December: Katie W.

Best thing about Vagabond: The community and the programming. Vagabond was the first crossfit gym I stepped foot in, I crushed an Italian sub right before my first class and immediately threw it up after and was hooked. Kevin has guided me on and off since his starting days in Brockton. When I first came to vagabond I was very competitive with CrossFit, now I care more about overall health and aesthetics. Vagabond has helped with both those goals. Kevin and the coaches are knowledgeable and helpful, the full package!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
3 Minutes Foam Roll 
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2 Sets of the following:

150 Meter Row or 100 Meter Run + 10 Goblet Squats + 10 Slam Balls + 150 Meter Row or 100 Meter Run + 10 Monster Band Walks+ 10 Glute Bridges + 10 Shoulder Taps/each way

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Upper Body Push/Upper Body Pull + Conditioning

A1. Front Squats, 1 reps or Overhead Squats, 1 reps x 5 sets, rest 30 seconds.

A2. Med Rotational Slams, 5 reps/each way x 5 sets, rest 60 seconds.

B1. Double Arm Standing KB or DB Strict Press, 12 reps x 3 sets, rest 30 seconds.

B2. Pull Up Clusters, 5.4.3.2.1. or TRX Row reps slow tempo 8-10 reps x 3 sets or Lat Pull Downs, 10-12 reps or Negative Cluster Pull Ups, 1.1.1.1.1.1 x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

15 Minutes of the following @ hard effort:

8 Cal Assault Bike or 10 Cal C2Bike

8 Ball Slams

8 DB Push Press

8 Goblet Squats

20 Meter KB Farmer’s Walk

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B. Fitness Phase

Lower Body Squatting + Conditioning

A. Front Squat Heel Lift If Needed), 65% of 1RM, 5 reps x 5 sets, rest 15 seconds.

B1. Cable or Banded Leg Curls, 15 reps x 4 sets, rest 30 seconds.

B2. Single Leg Reverse Lunge Alternate, 8 reps/each leg x 4 sets, rest 30 seconds. 

*Use weighted external option challenge set

*Little Lean forward, shoulders slightly in front of hips*

*Other Options: Single leg step ups, 6 reps/each leg or Double Leg Goblet Squat @ 10 reps @ 2 second lowering*

B3. TRX Row, 10 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

15 Minutes of the following @ hard effort:

15/12 Cal Row

12 Goblet Squats

9 DB Floor Press

6 Pull Ups Kipping or TRX Vertical Pull Ups

3 Trap Bar Deadlifts @ weight chosen by client

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