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 + Conditioning
A1. Close Grip Bench Press, 4 reps x 4 sets, rest 15 seconds.
*1RM DATA: 2/25/25 + 60-70%
A2. Single Leg Split Stance Weighted, 8 reps/each leg x 4 sets, rest 30 seconds.
B1. Weighted Pull Ups Cluster(Fast Pulls), 1.1.1.1 reps x 3 sets or Strict or Banded Pull Ups or Assisted Pull Up Machine, 8-10 reps x 3 sets, rest 30 seconds.
B2. Tricep Push Downs, 12-15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
9 Minutes @ Sustainable Effort of:
8/6 Cal Assault Bike or 100 Meter Run
8 No Push Up Burpees
6 Step-Ups/each way
8/6 Cal Assault Bike or 100 Meter Run
8 DB Floor Press
6 Box Jumps or Ball Slams
*Rest 2 Minutes Between Sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. High Bar Back Squat(Heel Lift If Needed), 75% of 1RM, 3 reps x 5 sets, rest as needed between sets.
B1. DB Skull Crushers, 12-15 reps x 3 sets, rest 30 seconds.
B2. Weighted Strict Pronated Pull Ups, 3-5 reps or 6-8 Strict Pronated Pull Ups or 8-10 Assisted Pull Up Machine x 3 sets, rest 30 seconds.
B3. Single Leg Box Step-Ups Foot Stays on Box, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
9 Minutes @ Sustainable Effort of:
10/8 Cal Row
6 Pull Ups or TRX Row
4 Ball Slams
10/8 Cal Row
6 DB Thrusters
4 Box Jumps
20 Meter Farmers Walk DB or KB
*Rest 2 Minutes Between Sets*
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