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 Clam Shells/each way
10 Spiderman Stretch(5/each way)
10 Standing Pallof Press/each way
10 DB Seated Arnold Presses
10 Machine Curls
10 Tricep Push Downs
+
B. Conditioning of the following:
6 Sets of the following:
4 Minutes on the Clock of the following:
6 Ball Slams
150 Meter Row
8 DB Hang Power Cleans
150 Meter Row
10 Shoulder Taps/each way or 20 Second FLR Hold
150 Meter Row
*Rest 60 seconds between sets*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following:
12 DB Powell Raises/each arm
5 Samson Stretch/each way
12 Tricep Push Downs
12 Monster Band Clam Shells/each way
5 Ball Slams-Hard Slam-Use Large Medicine Balls
12 DB Hammer Curls Single Arm Alternate/each arm slow tempo
+
B. Conditioning of the following:
6 Sets of the following:
4 Minutes on the Clock of the following:
200 Meter Run(250 Meter Row or 10 Cal Assault Bike)
10 DB Push Press
100 Meter Run(150 Meter Row or 6 Cal Assault Bike)
10 Russian KBS
50 Jump Rope Singles(25 Double Unders)
5 Strict Pull Ups or TRX V Pull Ups Iso Hold 1 second @ top
*Rest 60 seconds between sets*
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