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, 3 reps x 5 sets, rest 30 seconds.

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

A2. DB Standing Ext Rotations, 8 reps/each arm x 4 sets, rest 30 seconds.

A3. Side Bridge, 20 seconds/each way x 4 sets, rest 30 seconds.

A4. Banded Leg Curls, 20 reps x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

8 Sets of the following:

7 DB Push Press

100 Meter Run(6 Cal Assault Bike)

7 Burpees

Run 100 Meters(6 Cal Assault Bike)

7 Russian KBS

*No rest between sets, just keep moving.*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Floor Press, 10 reps/each arm x 4 sets, rest 30 seconds.

A2. Banded Pallof Press(No Cable Machine), 8 reps/each way x 4 sets, rest 30 seconds.

A3. Seated Rows, 12 reps x 4 sets, rest 30 seconds.

A4. Seated Single Arm Cable Pull Down, 810reps/each way x 4 sets, rest 30 seconds.

A5. Single Leg Split Stance Weighted, 6 reps/each way x 4 sets, rest 60 seconds.

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B. Conditioning of the following:

8 Sets of the following:

6 Barbell Strict Press @ weight chosen by Client

200 Meter Row

6 Burpees

200 Meter Row

6 Front Squats or Overhead Squats

20 Shoulder Taps(10/each way)(Advanced can perform DB Renegade Row, 5/each way, slow and controlled)

*No rest between sets, just keep moving.*

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