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
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
20 Banded Push Downs
30 Second FLR Hold or Shoulder Taps
20 Banded Curls
30 Tall Kneeling KB Core Circles(15/each way)
20 Banded Pull Aparts
+
B. Conditioning of the following:
20 Minutes of the following:
21/16 Cal Row
15 DB Floor Press
12 Walking Lunges(6/each way)
9 Ball Slams
6 DB Hang Power Cleans
3 No Push Up Burpees(Make sure good FLR Position @ bottom)
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
15 Banded Pull Aparts
15 Banded Push Downs
10 Meter Bear Crawl(Try to Keep Hips Parallel to Floor)
10 Standing Pallof Press/each way
5 Samson Stretch/each way
+
B. Conditioning of the following:
20 Minutes of the following:
15/12 Cal Row
12 Goblet Squats
9 Burpees
6 DB Man Makers(6 row/each arm, no push up)
3 Box Jumps Step Down
Post Comments to Group Page.