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:

60 Second Cardio Option

5 Spiderman Stretch/each way

5 Ball Slams

10 Glute Bridges

10 Banded Clam Shells/each way

5 Samson Stretch/each way

5 Burpees

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body/Upper Body Pull + Conditioning

A. High Back Squat Moderate, 6 reps @ 65-75% of best 1RM x 4 sets, rest 60-90 seconds.

A2. DB Side Bends or Russian Med Ball Twists, 12 reps/each way x 4 sets, rest 60 seconds.

B1. Landmine Split Stance Single Arm Press, 12 reps/each arm x 3 sets, rest 30 seconds.

B2. Cable Face Pulls, 15 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

Every Minute on the Minute x 24 Minutes of the following:

Minute 1: 45 Second Cardio Option: Bike, Row, or Shuttle Run

Minute 2: 40 Seconds of: 4 Burpees + 8 DB Thrusters

Minute 3: 45 Seconds of: Bike, Row, or Shuttle Run

Minute 4: 40 Seconds of: 20 Jump Ropes + 6 Ball Slams

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A.Trap Bar Deadlift, 8 reps x 3 sets, rest as needed between sets.

*Coach Notes: 60-70% of 1RM*

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B1. Single Leg Box Russian Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds. 

B2. DB Hammer Curls, 12 reps @ 30x1x 4 sets, rest 30 seconds.

B3. Mountain Skiers, 12 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

Every Minute on the Minute x 24 Minutes of the following:

Minute 1: 45 Second Cardio Option: Bike, Row, or Shuttle Run

Minute 2: 40 Seconds of: 5 Barbell Press @  95/65 or 75/45 lbs + 5 Burpees or Box Jumps

Minute 3: 45 Seconds of: Jump Rope

Minute 4: 40 Seconds of: 6 Pull Ups or TRX Row @ 95/65, 75/45 lbs + 6 Ball Slams

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