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

3 Sets of the following for suggested warm up:

20 Meter High Knees

5 Push Ups

5 Burpees

20 Meter Butt Kicks

5 Goblet Squats

5 Pull Ups or TRX Row

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Pull + Conditioning

A. Trap Bar Deadlift, 3 reps x 5 sets, rest 15 seconds.

*75-80% of best 1RM: Coach Notes Please Put on Board*

B1. DB Single Arm 1/2 Kneeling Press, 12 reps/each way x 4 sets, rest 30 seconds.

B2. Standing Cable Single Arm Row, 12 reps/each way x 4 sets, rest 30 seconds.

B3. Banded Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

5 Sets of the following:

15/12 Cal Row

12 Goblet Squats or Wall Balls

8 DB Hang Power Cleans or Russian KBS

15/12 Cal Row

12 DB Push Press Single Arm ALT(6/each way)

8 Burpees or Ball Slams 

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. Barbell Hip Thrusts, 10 reps or Cable Pull Thrus, 15 reps x 4 sets, rest 45 seconds.

A2. DB Row, 12 reps/each arm x 4 sets, rest 45 seconds

A3. DB Tate Press or Skull Crushers, 12 reps x 4 sets, rest 45 seconds.

A4. Med Ball Russian Twists or Deadbug Dumbbell Variation, 10 reps/each way x 4 sets, rest 45 seconds.

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B. Conditioning of the following:

5 Sets of the following:

12/10 Cal Assault Bike

10 Goblet Squats or Wall Balls

6 Bar Dips or Ring Push Ups or Push Ups

12/10 Cal Assault Bike

10 Toes to Bar or Hanging Knee Raises or Sit-Ups

6 DB Snatch/each way

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