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:
3 minutes of z1 work
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Complete Mobility of the following:

ASLR x 10 reps/each side x 2 sets.
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2 Sets of the following:

60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Accessory + Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

15 Banded Pull Aparts

45 Second FLR Hold or Shoulder Taps

10 Banded Staggered Presses/each way(total of 20 reps per set)

10 Deadbug Pressing Variation(Not on Wall Pressing)

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B. Conditioning of the following:

5 Sets of the following:

15/12 Cal Assault Bike

12 Russian KBS

12 DB Floor Press

9 Step-Ups/each leg

9 Burpees

40 Second KB Farmer’s Hold

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Snatch Deadlift x 3 reps + Hang Power Snatch x 3 reps + OH Squat x 3 reps x 3 sets, rest as needed between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. Seated Rows, 20 reps high volume low intensity x 3 sets, rest 30 seconds.

B2. Half Kneeling Single Arm Press, 12 reps/each leg x 3 sets, rest 30 seconds.

B3. DB Standing EXT Rotation, 10 reps/each arm x 43sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

4 Minutes @ Sustainable Effort of:

8 Ball Slams

8 Goblet Squats

100 Meter Run

8 No Push Up Burpees

8 Hang Power Cleans @ 115/80, 95/65 lbd

*Rest 90 seconds between sets*

*Start where you left off*

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