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, 4 reps x 5 sets, rest 15 seconds.

70% of your best 1RM

A2. Med Ball Slams Large, 5 reps x 5 sets, rest 60 seconds.

A3. Ball Pressing Core, 8 reps @ 3 second hold x 4 sets, rest 30 seconds.

*Have object(ball) between legs, slight internal pressure from adductors, and slight pelvic tilt to keep spine neutral on floor.*

B1. Single Arm KB or DB Floor Press, 10 reps/each way x 3 sets, rest 30 seconds.

B2. TRX Row, 10 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

10 Sets of the following:

90 Seconds of the following:

30 Jump Rope Singles

5 DB Push Press

5 DB Front Squats

5 No Push Up Burpees

5 Cal Assault Bike

*Rest 30 seconds between sets*

*Start where you left off*

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B. Fitness Phase

Lower Body Squatting + Conditioning

A. Front Squat Heel Lift If Needed), 75% of 1RM, 3 reps x 5 sets, rest 15 seconds.

B1. Goblet Hold Split Stance, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. Single Leg Seated Cable Curls, 15-20 reps/each leg x 3 sets, rest 30 seconds. 

B3. Mountain Skiers, 15 reps x 3 sets, rest 30 seconds.

•Keeps arm extended at all times, use rhomboids/delts to bring down•

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C. Conditioning of the following:

10 Sets of the following:

90 Seconds of the following:

30 Jump Rope Singles

5 Russian KBS

5 Goblet Squats

5 Burpees

5 Cal Assault Bike

*Rest 30 seconds between sets*

*Start where you left off*

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