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:
Upper Body Push/Upper Body Pull + Conditioning
A1. Barbell Strict Press, 1 reps x 4 sets, rest 30 seconds.
*Last week we did 2 reps *
A2. Med Ball Slams(Large Med Ball 12-20 lbs), 10 reps x 4 sets, rest 60 seconds.
B1. KB/DB Row, 12 reps/each way x 4 sets, rest 30 seconds
B2. Straight Bar Push Downs, 15 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
15 Sets of the following:
75 Seconds of the following @ Consistent Effort of:
40 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:
5 Russian KBS
5 DB Strict Press
*Rest 45 Seconds between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 90%, 1 reps x 5 sets, rest 30 seconds between sets, focus is speed.
Push Jerk: February 10th, 2022
Push Press: November 11th, 2021
Strict Press: December 30th, 2021
B1. DB Powell Raises, 8 reps/each arm x 4 sets, rest 45 seconds
B2. Lat Pull Downs, 15 reps x 4 sets, rest 45 seconds.
B3. Deadbug Press AGST Wall, 8 reps/each way x 4 sets, rest 45 seconds.
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B. Conditioning of the following:
15 Sets of the following:
75 Seconds of the following @ Consistent Effort of:
40 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:
Remaining Time Burpees, Slam Balls, Box Jumps-Your Choice
*Rest 45 Seconds between sets*
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