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
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. Front Squat (Heel Lift If Needed), 1 reps @ 90% of 1RM x 4 sets, rest 15 seconds.
A2. Slam Balls Power, 5 reps x 5 sets, rest 30 seconds.
B1. Single Arm Standing DB Press, 10 reps/each way x 3 sets, rest 30 seconds.
B2. TRX Vertical Pull Ups, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes @ Sustainable Effort of:
25 Jump Rope Singles
6 DB Row/each arm
10/8 Cal Assault Bike
6 Burpees
100 Meter Run
6 Goblet Squats
*Rest 2 Minutes between sets*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
15 Banded Pull Aparts
15 Banded Push Downs
10 Meter Bear Crawl(Try to Keep Hips Parallel to Floor)
10 Standing Pallof Press/each way
5 Samson Stretch/each way
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B. Conditioning of the following:
5 Sets of the following:
5 Minutes @ Sustainable Effort of:
40 Jump Rope Singles(20 Double Unders)
6 Hang Power Cleans
200 Meter Run
6 Front Squats or OH Squats
12/10 Cal Assault Bike
4 Pull Ups or TRX Vertical Pull-U[ps
*Rest 2 Minutes between sets*
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