Vagabond of the Month for January: Katie K.

Best thing about Vagabond: 

Many say it’s the community and they aren’t wrong, but in close second is the accountability-harassment from Kevin!  I’ve had an on again/off again relationship with Vagabond since 2015 and in June 2025 I finally acknowledged that we are much better together and started personal training with Kevin. He has helped me on my health journey, navigating and supporting me through one obstacle after the next. I’m down nearly 40lbs and feeling more resilient physically and mentally.  Every single coach on that floor, and every other member who walks through that door, genuinely roots for us all to succeed and conquer whatever we are battling, and I am tremendously grateful to be a part of the VBW world.

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
3 Minutes of Cardio Option Warm-Up
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2-3 Sets of the following for suggested warm up:

10 Shoulder Taps/each way

5 Samson Stretch/each way

20 Meter Single Arm KB Farmers Walk/each way

10 Russian KBS

30 Second Plank Hold

10 Banded Clam Shells/each way

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body/Upper Body Pull + Conditioning

A1. Wide Grip Bench Press, 4 reps x 4 sets, rest 30 seconds.

*Last we did 6 reps*

A2. KB or DB Side Bends, 10 reps/each way x 4 sets, rest 90 seconds.

B1. Seated Cable Pull Down, 12 reps/each arm x 3-4 sets, rest 60 seconds.

B2. Single Leg Russian Step-Up, 8 reps/each leg x 3-4 sets, rest 15 seconds.

B3. DB Zotman Curls, 10-12 reps x 3-4 sets, rest 60 seconds.

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C. Conditioning of the following:

18 Minutes of the following:

12/9 Cal Row

8 Pull Ups or TRX Row

6 Burpees

12/9 Cal Row

8 Push Ups

6 Hanging Knee Raises or Sit-Ups

20 Meter KB Farmers Walk or 20 Second Plank Hold

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B. Fitness Phase

A. Barbell Strict Press, 6 reps x 4 sets, rest 1 minute between sets.

B1. Seated Rows, 12 reps x 4 sets, rest 45 seconds.

B2. Pallof Press with rotation, 6 reps/each way x 4 sets, rest 30 seconds.

B3. DB Lat Pull Overs or Plate Raises FULL ROM Overhead, 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

18 Minutes of Work of the following:

10/8 Cal Assault Bike

8 Hang Power Snatch @ 95/65, 75/45 lbs or Hang Power Clean @ 115/80, 95/65 lbs

6 Push Ups or Ring Push Ups or 4 HSPU

10/8 Cal Assault Bike

20 Meter Double Arm Farmers Walk

6 Pull Ups or TRX Row

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