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 Monster Band Clam Shells/each way
10 Spiderman Stretch(5/each way)
10 Standing Pallof Press(5/each way) Banded
10 Seated Rows
10 Meter Bear Crawl Slow and Controlled as if something on your back
+
B. Conditioning of the following:
8 Sets of the following:
3 Minutes on the Clock of the following:
5 DB Push Press
5 Cal Row
5 Slam Balls
5 Cal Row
*Rest 45 seconds between sets*
*Start where left off*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 DB Standing External Rotations/each arm
5 Spiderman Stretch/each way
10 Banded Staggered Rows/each way
5 Monster Band Walks/each way
10 Cable Pull Thrus
5 Med Ball Rotational Slams/each way
+
B. Conditioning of the following:
8 Sets of the following:
3 Minutes on the Clock of the following:
50 Jump Rope Singles(30 Double Unders)
5 DB Floor Press Heavy but doable Pause 1-2 seconds @ top position for each rep
100 Meter Run(150 Meter Row or 6 Cal Assault Bike)
5 Med Ball Slams
20 Second FLR Hold or Shoulder Taps or Ring FLR Holds
*Rest 45 seconds between sets*
*Start where left off*
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