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, April 2nd, 2022:
Individual or Team Workout-Community Workout
Teams of Two or Individual Workout Needs of the following:
30 Minutes on the Clock as a team of two:
16 Barbell Thrusters or DB Thrusters
400 Meter Run or 500 Meter Row or 24 Cal Assault Bike
16 Russian KBS or Hang Power Cleans
30 Burpees
400 Meter Run or 500 Meter Row or 24 Cal Assault Bike
16 Ball Slams or Goblet Squats or Front Squats or OH Squats
30 Pull Ups or TRX Row
400 Meter Run or 500 Meter Row or 24 Cal Assault Bike
*Break reps as you see fit, best way to do so, break each movement into half, and if you are doing INDVIDUALLY, then perform 25 minutes and cut all reps and runs in half.*
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Sunday, April 3rd, 2022:
Sunday Open Gym Sweat Session
A. Conditioning Setting of the following:
5 Rounds of the following:
200 Meter Run or 250 Meter Row or 12 Cal Assault Bike
15 DB Push Press or Floor Press
9 Step-Ups/each leg
6 DB Row/each arm
3 Burpees
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B. Scap/Recovery Work of the following:
B1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.
B2. Banded Push-Downs, 20 reps x 3 sets, rest as needed.
B3. Banded Curls, 20 reps x 3 sets, rest as needed.
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