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:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
+
2 Sets of the following:
10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Hip Rocks
10 Head Nods
10 Spiderman Stretch(5/each way)
10 Pallof Press/each way
8 Close Grip Bench Press
+
B. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 DB Hang Power Cleans or Russian KBS
100 Meter Run
12 Walking Lunges(6/each leg) or Step-Ups(6/each leg)
30 Jump Rope Singles
8 No Push Up Burpees
100 Meter Run
20 Second Quad Hold or FLR Hold or Shoulder Taps
*Rest 2-3 minutes between sets*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
1 Trap Bar Deadlifts or 1 Sumo Deadlifts-Your Choice(Last week we did 2 reps)
10 DB Powell Raises/each arm
8 DB Push Press Single Arm ALT/each way
5 T-Spine Quad Rotation/each arm(Mobility Movement for Middle Spine)
5 Weighted Bar Dips or 5 Bar Dips Bodyweight or 8-10 Push Ups or Squat Rack Push Ups
+
B. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
6 Hang Power Snatch
100 Meter Run or 150 Meter Row
12 Walking Lunges(6/each leg) or Step-Ups(6/each leg)
50 Jump Rope Singles(30 Double Unders)
6 Ball Slams
100 Meter Run or 150 Meter Row
Rest 2 Minutes between sets
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