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, 4 reps x 5 sets, rest 15 seconds.
*last week we did 5 reps*
A2. Med Ball Slams, 8 reps x 5 sets, rest 60 seconds.
B1. Double Arm Standing KB or DB Strict Press, 8 reps x 3 sets, rest 30 seconds.
B2. Pull Up Clusters, 5.4.3.2.1. or TRX Row reps slow tempo 8-10 reps x 3 sets or Lat Pull Downs, 10-12 reps or Negative Cluster Pull Ups, 4.3.2.1 x 3 sets, rest 30 seconds.
B3. Banded Push Downs, 15 reps x 3 sets, rest 30 seconds.
B4. Banded Staggered Rows, 10 reps/each way x 3 sets, rest 60 seconds.(Total of 20 reps per set)
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C. Conditioning of the following:
12 Minutes of the following @ hard effort:
8 Cal Assault Bike or 10 Cal C2Bike
8 Ball Slams
8 DB Push Press
8 Goblet Squats
20 Meter KB Farmer’s Walk
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 4 reps x 6 sets, rest 30 seconds.
*55-65% 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. Cable or Banded Leg Curls, 15 reps x 4 sets, rest 30 seconds.
B2. Single Leg Reverse Lunge Alternate, 8 reps/each leg x 4 sets, rest 30 seconds.
*Use weighted external option challenge set
*Little Lean forward, shoulders slightly in front of hips*
*Other Options: Single leg step ups, 6 reps/each leg or Double Leg Goblet Squat @ 10 reps @ 2 second lowering*
B3. TRX Row, 10 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
12 Minutes of the following @ hard effort:
15/12 Cal Row
12 Goblet Squats
9 DB Floor Press
6 Pull Ups Kipping or TRX Vertical Pull Ups
3 Trap Bar Deadlifts @ weight chosen by client
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