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:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase + Fitness Phase

Saturday, March 7th, 2026:

Community Open Workout 9 am to 2 pm

40 Minutes of the following with Your Partner of:

30 DB or Barbell Thrusters

500 Meter Row or 30 Cal Assault Bike or 25 Cal C2Bike

30 Burpees

30 Pull Ups or TRX Row

500 Meter Row or 30 Cal Assault Bike or 25 Cal C2Bike

30 Hang Power Cleans or DB Hang Power Cleans

30 Second Plank Hold As A Team

*Break up repetitions into half with your partner, have fun!*

*Rest 2 Minutes Between Sets*

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Sunday, March 8th, 2026:

Open Gym 9 am to 1 pm

A. Posterior Chain of the following:

3 Sets of the following:

15 Goblet Squats

15 Russian KBS

15 Monster Band Walks/each side

15 Glute Bridges on Floor Banded

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B. Conditioning Piece of the following:

25 Minutes of the following:

20 Meter KB Farmers Walk

16/12 Cal Row

12 DB Bench Press

8 Step-Ups/each leg

6 TRX Row or 3 Strict Pull Ups 

4 Burpees

2 Ball Slams

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