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:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase + Fitness Phase

Saturday, February 28th, 2026:

Community Open Workout 9 am to 12 pm

2 Sets of the following:

18 Minutes on the Clock as a Partner Workout:

400 Meter Ruin or 20 Cal Assault Bike or 24 Cal Row

20 Goblet Squats or Wall Balls

400 Meter Run or 20 Cal Assault Bike or 24 Cal Row

20 DB Hang Power Cleans or Barbell Hang Power Cleans

400 Meter Run or 20 Cal Assault Bike or 24 Cal Row

20 DB or Barbell Push Press

400 Meter Run or 20 Cal Assault Bike or 24 Cal Row

160 Jump Rope Singles(80 Double Unders)

20 Burpees or Ball Slams

*Break Repetitions into half with partner* 

*Rest 2 Minutes Between Sets*

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Sunday, March 1st, 2026:

Open Gym 9 am to 11 am

25-30 Minutes of Work of the following:

12/10 Cal Row or 10/8 Cal Assault Bike

8 TRX Row or Pull Ups

8 No Push Up Burpees

12/10 Cal Row or 10/8 Cal Assault Bike

8 DB Push Press

8 Ball Slams

30 Second Plank Hold

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