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:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
20 Banded Pull Aparts
20 Meter KB Single Arm Farmer’s Walk/each way
10 DB Floor Press Single Arm/each way
10 Tall Kneeling Cable Chops/each way
+
B. Conditioning of the following:
5 Sets of the following:
10 Med Ball Slams
10 Cal Assault Bike(15 Cal C2Bike)
20 Second KB Farmer’s Hold
10 DB Curls Slow Tempo
10 Seated Rows or Lat Pull Downs
*No rest just keep moving between sets*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
15 Banded Face Pulls
20 Meter KB Double Arm Front Rack Carry
10 DB Standing Single Arm Press/each way
5 Standing Pallof Press/each way
5 Med Ball Rotational Slams/each way
+
B. Conditioning of the following:
5 Sets of the following:
10 Russian KBS
15 Cal Assault Bike
20 Second FLR Hold or Shoulder Taps 10/each way
25 Double Unders(50 Jump Rope Singles)
30 Second KB Farmer’s Hold
*No rest just keep moving between sets*
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