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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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, January 14th, 2023:
Individual or Team Workout-Community Workout
Teams of Two or Individual Workout Needs of the following:
10 Rounds of the following as a team of two:
20 Calorie Row or 400 Meter Run or 16 Cal Assault Bike
20 American KBS or Hang Power Clean
20 Goblet Squats or Front Squats or OH Squats
20 Burpees or Ball Slams
20 TRX Row or Pull-Ups
*As a team complete 10 rounds, partner 1 does half of row reps, then partner 2 does other half, move onto next movement, partner 1 does 10 reps of swings, and partner 2 does other 10 reps, move onto next movement, continue same fashion, breaking reps into half, and will complete 10 rounds as a team.*
*If you are going to do this as an individual, complete 5 total sets.*
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Sunday, January 15th, 2023:
Sunday Open Gym Sweat Session
Complete the following Conditioning Piece of:
4 Sets of the following:
6 Minutes @ Sustainable Effort of:
200 Meter Run or 200 Meter Row or 8 Cal Assault Bike
12 DB Floor Press or 12 DB Strict Press
12 Goblet Squats or DB Front Squats or 8 Hang Squat Cleans
100 Meter Run or 125 Meter Row or 4 Cal Assault Bike
8 Barbell Row Slow and Controlled
50 Jump Rope Singles or 25 Double Unders
*Rest 2 minutes between sets*
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