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
+
3 Minutes of the following:
Client Option Warm-Up
+
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

+

A. Lifestyle Phase

Upper Body/Single Leg + Upper Body ASST/Upper Body Pull+ Conditioning

A1. Standing DB Single Arm Press, 10 reps/each way x 4 sets, rest 30 seconds.

A2. TRX Row, 8 reps x 4 sets, rest 30 seconds.

A3. Single Leg Step-Ups, 8 reps/each leg x 4 sets, rest 45 seconds.

A4. DB Single Arm Alternate Curl, 10 reps/each arm x 4 sets, rest 45 seconds.

+

C. Conditioning of the following:

2 Sets of the following:

12 Minutes @ Moderate Pace Work of:

40 Jump Rope Singles

20 Second KB Farmer’s Hold Hold

10 Cal Assault Bike

5 DB Front Squats

*Rest 2 Minutes between sets*

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 Monster Band Walks/each way

10 DB Hammer Curls

10 DB Arnold Press

10 Lat Pull Downs

10 Hip Rocks

10 Head Nods

+

B. Conditioning of the following:

2 Sets of the following:

12 Minutes @ Moderate Pace Work of:

15 Cal Assault Bike or 20 Cal C2Bike

12 Goblet Squats

9 Burpees

6 Step-Ups/each leg

3 DB Strict Press

*Rest 2 minutes between sets*

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