Vagabond of the Month for February: Ashley Gambee
“The coaches and people are easily the best thing about Vagabond. I am thankful to have come back to a style of Crossfit that works for my lifestyle now. I was a driven competitor up until 2014 and fell off and into other styles of fitness for many years. Nothing ever compared, I missed the community and how strong I felt. It is important to me to keep active and focus on fundamental movements that help me in my everyday life. Lifestyle workouts are my jam nowadays.”
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning
A1. Close Grip Bench Press, 1 reps x 5 sets, rest 60 seconds.
*Last week we did 2 reps-Work to challenging 1 rep, not 1RM*
A2. KB Rotational Row, 10 reps/each arm x 5 sets, rest 60 seconds.
B1. DB JM Press, 12 reps x 4 sets, rest 60 seconds,
B2. Single Arm Leg Split Stance, 8 reps/each leg x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
3 Sets of the following:
8 Minutes of the following:
15 Cal Row
12 DB Push Press
20 Second Plank Hold or Plank Walk-Outs or FLR Holds or Shoulder Taps
10 Cal Row
8 Ball Slams or Russian KBS
6 Step Ups/each leg weighted external load
*Rest 2 minutes between sets*
+
B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 21 rep x 5 sets, rest 30 seconds.
*90% of 1RM: 1RM Data: 10/6/21 or 2.26.21*
B1. Barbell Row, 8 reps x 3 sets, rest 30 seconds.
B2. Single Leg Walking Lunges, 6 reps/each leg x 3 sets, rest 30 seconds.
*Use weighted external option challenge set
*Little Lean forward, shoulders slightly in front of hips*
B3. Single Arm Alternating DB Hammer Curls, 10 reps/each arm x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
3 Sets of the following:
8 Minutes of the following:
Run 200 Meters or 12 Cal Assault Bike
12 Russian KBS
20 Second FLR Hold or Shoulder Taps or Plank Holds or Plank Walk Outs or Pull Up Hang
100 Meter Run or 6 Cal Assault Bike
6 DB Man Maker(Rule for Man-Maker: Perform Regular Push Up or Knee Push Up, then do row left arm, row right arm, this is one rep)
4 Step-Ups/each leg weighted external load, dumbbell in each hand, low box
*Rest 2 minutes between sets*
Post Comments to Group Page.