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
Assistance Exercises + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Monster Band Walks/each way
10 Samson Stretch(5/each way)
10 Deadbug Press AGST Wall/each way
5 Close Grip Bench Press
+
B. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
8 Ball Slams
100 Meter Run or 150 Meter Row
8 Step-Ups/each way
100 Meter Run or 150 Meter Row
8 TRX Row
20 Second Plank Hold or Plank Walk Outs
*Rest 2 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:
8 DB Standing External Rotations/each arm
8 Spiderman Stretch/each way
10 Banded Staggered Rows /each way
15 BC Block Glute Bridges Banded
12 DB Hammer Curls Single Arm Alternate/each arm
+
B. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
200 Meter Run(250 Meter Row or 10 Cal Assault Bike)
10 Ball Slams or No Push Up Burpees or Pull Ups or TRX Row
200 Meter Run(250 Meter Row or 10 Cal Assault Bike)
5 Barbell Strict Press
50 Jump Rope Singles(25 Double Unders)
*Rest 2 minutes between sets*
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