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
+
5 Minutes of the following:
Client Option Warm-Up
+
START STRENGTH + ACCESSORY….

+

II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, January 28th, 2023:

Vagabond Community Day

Teams of Two Complete the following:

35 Minutes on the Clock:

20 Russian KBS or Hang Power Cleans 

20 Burpees 

20 Wall Balls or Goblet Squats

20 Ball Slams OR Med Ball Slams

20 TRX Rows or Pull Ups

40 Cal Row or 800 Meter Run

*Break up as you see fit with your partner, total of 35 minutes as a team*

+

Sunday, January 29th, 2023:

Rest Day/Open Gym

A.1  Rest and recovery on Sunday

A.2  Z1 activity for 30-60 minutes – do something new

A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.

A.4 Take some time to prepare your meals and training times for the week.

+

A. Conditioning of:

22 Minutes on the Clock Total of:

Start: 1000 Meter Row or 40 Cal Assault Bike or 800 Meter Run

With remaining time complete rounds of:

10 Push Press

200 Meter Run or 250 Meter Row or 12 Cal Assault Bike

10 Burpees

200 Meter Run or 250 Meter Row or 12 Cal Assault Bike

10 Box Jumps Step-Down or 10 Step-Ups/each leg

Post Comments to Group Page.