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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3 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
20 M High Knees + 10 Russian KBS + 5 Spiderman Lunges/each way + 10 Slam Balls + 5 Goblet Squats or OH Squats + 10 Shoulder Taps/each way
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A. Lifestyle Phase
Upper Body/Single Leg + Upper Body ASST/Upper Body Pull+ Conditioning
Upper Body/Single Leg + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Half Kneeling DB Single Arm Press, 10 reps/each way x 4 sets, rest 30 seconds.
A2. TRX Vertical Pull Ups or Strict Pull-Ups, 8 reps x 4 sets, rest 30 seconds.
A3. Single Leg Russian Box Step-Ups, 8 reps/each leg x 4 sets, rest 45 seconds.
Hold DB in each hand, low box, as you step on box, drive opposite leg up to flexed position
A4. DB Zotman Curls Double Arm, 10 reps x 4 sets, rest 45 seconds.
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C. Conditioning of the following:
Re-Test Workout from May 3rd, 2021:
20 Minutes of the following:
30 Jump Rope Singles
15 Goblet Squats
10 Cal Assault Bike
5 Burpees
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
10 Monster Band Clam Shells /each way
10 Standing Pallof Press/each way
10 Monster Band Walks/each way
10 Deadbug Dying/each way
4 Barbell Push Press(Last week we did 5 reps)
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B. Conditioning of the following:
Re-Test Workout from May 3rd, 2021:
20 Minutes of the following:
15 Cal Row
12 Wall Balls
9 Burpees
6 Hang Power Cleans
3 Box Jumps Step-Down
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