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
2-3 Sets of the following for suggested warm up:
5 Inch Worms
5 Goblet Squats
5 Broad Jumps
10 Meter Spiderman Stretch/each way
5 DB Strict Press
5 Ball Slams
5 Shoulder Taps/each way
10 Pallof Press(5/each way)
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Conditioning
A1. Close Grip Bench Press, 3 reps x 4 sets, rest 15 seconds.
*1RM DATA: 2/25/25 + 65-75%
A2. Single Leg Russian Box Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds.
Hold DB in each hand, low box, as you step on box, drive opposite leg up to flexed position
B1. Strict Pull-Ups, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 30 seconds.
B2. DB Zotman Curls Double Arm, 10 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
Re-Test Workout from January 5th, 2026-Please Put Up on Board-Coach Notes:
20 Minutes of the following:
30 Jump Rope Singles
15 Goblet Squats
10 Cal Assault Bike
5 Burpees
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Clean Deadlift x 2 reps + Clean Pull x 2 reps + Hang Squat Clean x 2 reps x 4 sets, rest as needed 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. KB Row Rotational or RT, 12 reps/each arm x 4 sets, rest 30 seconds.
B2. Double Leg Hip Thrusts On Bench Banded or BC Hip Block Band Across Waist, 12 rep x 4 sets, rest 30 seconds.
B3. DB Powell Raises, 10 reps/each arm x 4 sets, rest 60 seconds.
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C. Conditioning of the following for Re-Test from January 5th, 2026:
20 Minutes of the following:
15/12 Cal Row
8 Hang Power Cleans
8 Burpees
15/12 Cal Row
8 Pull Ups or TRX Row
4 Box Jumps
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