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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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:

100 Meter Run + 10 Russian KBS + 10 Shoulder Taps/each way + 100 Meter Run + 10 Slam Balls + 10 Goblet Squats or OH Squats

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body /Power + Upper Body Pull/Upper Body Push + Conditioning

A1. High Bar Back Squat, 5 reps x 5 sets, rest 30 seconds.

*1RM Data: 1/4/21 or 1/3/22*

A2. Med Ball Slams, 5 reps/each way x 5 sets, rest 60 seconds.

B1. Glute Bridges, 15 reps x 3 sets, rest 30 seconds.

*People can use HIP THRUST glute machine, 15 reps x 3 sets.*

B2. DB Hammer Curls, 15 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

6 Sets of the following:

8 DB Strict Press

12/10 Cal Row

8 DB Row/each arm slow and controlled

8 DB Front Squats

12/10 Cal Row

30 Second Plank Hold

*Rest 1 minute after 2 sets completed each time.*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Floor Press Alternating, 10 reps/each arm x 4 sets, rest 45 seconds.

A2. DB Row, 10 reps/each arm x 4 sets, rest 45 seconds

A3. Lat Pull Downs, 12 reps x 4 sets, rest 45 seconds.

A4. Shoulder Taps, 12 reps/each way x 4 sets, rest 45 seconds.

*People can sub in FLR Holds, 30-60 seconds.*

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B. Conditioning of the following:

6 Sets of the following:

12 Russian KBS

8 Cal Assault Bike

5 Pull Ups or TRX Row

8 Cal Assault Bike

5 Hang Power Clean Controlled

20 Second Heavy KB Farmer’s Hold

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