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:

10 TRX Row

10 Standing Pallof Press/each way 

10 DB Floor Press

10 Shoulder Taps/each way or 45 Second FLR Hold

10 Machine or DB Hammer Curls

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B. Conditioning of the following:

8 Sets of the following:

8 Cal Row

8 Walking Lunges/each way or 8 Goblet Squats

8 DB Row/each arm

8 Ball Slams

40 Second KB Farmer’s Hold

*Complete @ own pace.*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Clean Deadlift x 2 reps + Clean Pull x 2 reps + Hang Squat Clean x 2 reps x 4 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. KB Row Rotational, 10 reps/each arm x 3 sets, rest 30 seconds.

B2. Banded Presses Staggered, 10 reps/each way x 3 sets, rest 30 seconds.

B3. DB Powell Raises, 10 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

8 Sets of the following:

8 Cal Assault Bike(200 Meter Run)

8 Russian KBS

12 Step-Ups(6/each leg)

8 DB Bench Press Heavy

25 Second KB Farmer’s Hold

*Complete @ own pace.*

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