Vagabond of the Month for February: Becky Gray

Proudest VB Way Moments at VBWAY

I can’t say enough great things about the VBWay community! From building strength, stamina, and self-discipline to forming friendships, every experience has been amazing. It’s not just a gym, it’s a lifestyle and I’m so glad to be a part of it.

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
3 Minutes of Cardio Option Warm-Up
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2-3 Sets of the following for suggested warm up:

10 Shoulder Taps/each way

5 Samson Stretch/each way

20 Meter Single Arm KB Farmers Walk/each way

10 Russian KBS

30 Second Plank Hold

10 Banded Clam Shells/each way

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body/Upper Body Pull + Conditioning

A. Wide Grip Bench Press, 3 reps x 5 sets, rest 30 seconds.

*Last we did 6 reps*

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B1. Mountain Skiers, 15 reps x 3 sets, rest 30 seconds.

B2. DB or EZ Bar Skull Crushers, 15 reps x 3 sets, rest 30 seconds.

B3. Banded Double Leg Hip Thrusts on Bench or Hip Thrust BC Banded Across Hips, 15 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

3 Sets of the following:

7 Minutes on the Clock of the following:

10 Russian KBS or DB Hang Power Cleans

6 Cal Assault Bike

10 Walking Lunges(5/each leg) or Step-Ups(5/each leg)

20 Jump Rope Singles

10 DB Push Press

6 Cal Assault Bike

20 Second Plank Hold 

*Rest 1 Minute Between Sets*

*Start Where Left Off*

OR

C2. Assault Bike Sprints of the following:

10 sets of: 12 second hard hard bike sprint(5 second light pedal to start), rest 60 seconds or more between sets

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B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A1. Barbell Bench Press, 6-8 reps x 4 sets, rest 30 seconds.

A2. Double Leg DB RDL or KB Deadlifts or Cable Pull Thrus, 10 reps x 4 sets, rest 60 seconds.

B1. Seated Single Arm Cable Rows, 10 reps/each way x 4 sets, rest 60 seconds.

B2. 1/2 Kneeling DB Strict Press Single Arm, 10 reps/each way x 4 sets, rest 60 seconds.

+

C. Conditioning of the following:

3 Sets of the following:

7 Minutes on the Clock of the following:

8 DB Snatch(4/each way)

4 Box Jumps or Large Ball Slams

12/9 Cal Row

8 DB Single Arm Push Press/each way

4 Burpees 

12/9 Cal Row

8 Toes to Bar or Hanging Knee Raises or Sit-Ups

*Rest 1 Minute Between Sets*

*Start Where Left off*

OR

C2. Assault Bike Sprints of the following:

10 sets of: 12 second hard hard bike sprint(5 second light pedal to start), rest 60 seconds or more between sets

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