“Monday 3.7.2022”

Vagabond of the Month for February: Ashley Gambee

CLICK HERE FOR FULL BIO

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 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Upper Body/Single Leg + Upper Body ASST/Upper Body Pull+ Conditioning

A1. Barbell Strict Press, 5 reps x 5 sets, rest 30 seconds.

*1RM Data: 6/30/21*

A2. Single Leg Knee Over Toe Box Step-Up, 5 reps/each leg x 5 sets, rest 30 seconds.

B1. Single Arm Standing DB External Rotation(On Squat Rack Arm), 10 reps/each way x 3 sets, rest 30 seconds.

B2. TRX Row, 12 reps x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

4 Sets of the following:

6 Minutes @ Sustainable Effort of:

20 Cal Row

15 Goblet Squats

10 Russian KBS

5 Burpees

*Rest 2 minutes between sets*

+

B. Fitness Phase

Olympic Lifting + Upper Body Pull/Upper Body Press/Curl Asst + Conditioning

A. Hang Power Clean x 2 reps + Hang Squat Clean x 2 reps + Front Squat x 2 reps x 4 sets, rest 1-2 minutes between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. Weighted Mix Grip Pull Up Cluster, 1.1.1.1 or Negative Pull Ups, 1.1.1.1.1.1  reps or TRX Vertical Pull Ups, 8-10 reps x 3 sets, rest 30 seconds.

B2. Tall Kneeling Double Arm KB or DB Press, 10 reps x 3 sets, rest 30 seconds.

B3. DB Zotman Curls, 10 reps x 2 sets, rest 60 seconds.

+                

C. Conditioning of the following:

5 Sets of the following @ Moderate Pace of:

12 Cal Assault Bike 

9 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs

12 Cal Row

9 Wall Balls

12 Burpees

No rest between sets, just keep moving @ moderate pace

Post Comments to Group Page.