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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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, March 12th, 2022:
Community Open Workout 9 am to 12 pm
340Minutes on the Clock with Partner or on Own of the following:
Run 200 Meters or Row 250 Meters(Each person runs or rows 200 or 250 meters)
Burpees x 50 repetitions(Break up as you see fit)
Goblet Squats or Wall Balls x 50 repetitions(Break up as you see fit)
Run 200 Meters or Row 250 Meters(Each person runs or rows 200 or 250 meters)
Russian KBS or Hang Power Cleans x 50 repetitions(Break up as you see fit)
Run 200 Meters or Row 250 Meters(Each person runs or rows 200 or 250 meters)
Pull-Ups or TRX Row x 50 repetitions(Break up as you see fit)
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Sunday, March 13th, 2022:
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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10 am Sweat Session:
A. Conditioning Portion of the following:
5 Sets of the following @ Sustainable Effort:
2 Minute Row, Bike, Run, Ski Erg
Rest 30 Seconds
90 Seconds of: 5 Goblet Squats + 5 Russian KBS
Rest 30 Seconds
60 Seconds of: 30 Jump Ropes + 5 DB Row Heavy/each arm
Rest 30 Seconds
30 Seconds of:
KB Farmer’s Walk or Holds or FLR Shoulder Taps
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