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
2-3 Sets of the following for suggested warm up:
5 Inch Worms
5 Goblet Squats
5 Broad Jumps
10 Meter Spiderman Stretch/each way
5 DB Strict Press
5 Ball Slams
5 Shoulder Taps/each way
10 Pallof Press(5/each way)
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 3-5 reps x 4 sets, rest 30 seconds.
*Keep weight at 70-75% of best 1RM*
A2. Strict Pull-Ups, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 30 seconds.
B1. Single Leg Russian Box Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds.
Hold DB in each hand, low box, as you step on box, drive opposite leg up to flexed position
B2. DB Zotman Curls Double Arm, 10 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
20 Minutes of the following:
40 Meter KB Farmers Walk
30 Jump Rope Singles
15 Goblet Squats
10 Cal Assault Bike
5 Burpees
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B. Fitness phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Clean Deadlift x 2 reps + Hang Squat Clean x 2 reps x 4 sets, rest as needed between sets.
*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*
B1. KB or DB Row, 12 reps/each arm x 4 sets, rest 30 seconds.
B2. Cable Pull Thrus or Russian KBS, 12 rep x 4 sets, rest 30 seconds.
B3. DB Powell Raises or DB External Rotations, 10 reps/each arm x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
20 Minutes of the following:
15/12 Cal Row
8 DB Thrusters
4 Burpees
15/12 Cal Row
8 Pull Ups or TRX Row
4 Large Med Ball Slams
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