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
A1. Barbell Push Press, 5 reps x 5 sets, rest 30 seconds.
A2. Single Leg Split Stance Weighted, 6 reps/each leg x 5 sets, rest 30 seconds.
B1. TRX Row, 12 reps x 3 sets, rest 30 seconds.
B2. Single Leg Curtsy Lunge, 8 reps/each leg x 3 sets, rest 45 seconds.
Hold DB in Goblet Hold Position or DB in each hand, your choice..
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C. Conditioning of the following:
6 Sets of the following:
4 Minutes @ Sustainable Effort of:
40 Jump Rope Singles
5 TRX Vertical Pull Ups or 3 Strict Pull Ups
8/6 Cal Assault Bike
5 Ball Slams
Run 100 Meters
5 Goblet Squats
*Rest 45 seconds between sets*
*Start where you left off*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Monster Band Walks/each way
15 DB Curls Hammer Double Arm
10 Meter Bear Crawl(Keep Hips Parallel with floor, no movement of hips, slow and controlled)
10 Standing Pallof Press/each way
5 Barbell Push Press
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B. Conditioning of the following:
4 Sets of the following:
15 Cal Row
10 DB Thrusters
15 Cal Row
10 Burpees
40 Meter KB Farmer’s Walk
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