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:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
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2 Sets of the following:
10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning
A1. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.
A2. Med Ball Rotational Slams, 5 reps /each way x 5 sets, rest 60 seconds.
B1. Single Arm Standing KB or DB Strict Press, 12 reps/each way x 3 sets, rest 30 seconds.
B2. Standing Single Arm Cable Row, 12 reps/each way x 3 sets, rest 30 seconds.
B3. Rope or Straight Bar Push Downs, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
16 Minutes of the following:
Row 250 Meters
12 Russian KBS
6 Goblet Squats
Run 150 Meters
12 Step-Ups(6/each leg)
6 DB Push Press
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B. Fitness Phase
Lower Body Squatting + Conditioning
A. Front Squat Heel Lift If Needed), 70% of 1RM, 4 reps x 5 sets, rest 15 seconds.
B1. Goblet Squat Hold Step-Up, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Double Leg Seated Cable Curls, 15-20 reps x 3 sets, rest 30 seconds.
B3. Half Kneeling DB or KB Single Arm Press, 10 reps/each way @ 1 second pause @ press out x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
16 Minutes of the following:
15/12 Cal Assault Bike(20/15 Cal C2Bike)
12 DB Floor Press
9 Wall Balls or Goblet Squats
6 Burpees
3 Slam Balls Red or Large Med Balls
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