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
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning
A1. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.
A2. Med Ball Scoop Tosses AGST Wall, 5 reps/each way x 5 sets, rest 60 seconds.
B1. DB Tate Press, 12 reps x 4 sets, rest 60 seconds,
B2. Barbell Row, 8-12 reps x 4 sets, rest 60 seconds.
B3. Machine or DB Hammer Curls, 12 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
6 Minutes of the following:
15 Cal Row(Run 300 Meters or 12 Cal Assault Bike)
6 DB Push Press
20 Second Plank Hold or Plank Walk-Outs or FLR Holds or Shoulder Taps
8 Cal Row(Run 200 Meters or 8 Cal Assault Bike)
6 TRX Row
4 Med Ball Rotational Slams/each way
*Rest 90 seconds between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 3 reps x 8 sets, rest 30 seconds.
*50-60% of 1RM: 1RM Data: 10/6/21 or 2.26.21*
*People can use chains, make sure chains touching ground at all times and or can use bands*
B1. Barbell RDL, 8 reps x 3 sets, rest 30 seconds.
B2. Single Leg Split Stance, 8 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. Banded or Cable Leg Curls, 20 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
Start: 500 Meter Row or 400 Meter Run
Right into the following of:
18 Minutes of the following:
10 Wall Balls
200 Meter Run or 250 Meter Row
10 DB Hammer Curls
100 Meter Run or 150 Meter Row
10 DB or KB Strict Press Double Arm
Finish: 500 Meter Row or 400 Meter Run
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