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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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body /Power + Upper Body Pull/Upper Body Push + Conditioning
A1. High Bar Back Squat, 2 reps x 5 sets, rest 30 seconds.
*1RM Data: 1/4/21 or 1/3/22*
*Last week we did 3 reps*
A2. Med Ball Slams, 10 reps x 5 sets, rest 60 seconds.
B1. Cable or Banded Pull Thrus, 20 reps x 3 sets, rest 30 seconds.
B2. DB Standing External Rotation, 10 reps/each way x 3 sets, rest 30 seconds.
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B. Conditioning of the following:
7 Sets of the following:
8 DB Bench Press
200 Meter Run(12 Cal Assault Bike)
8 DB Row/each arm slow and controlled
Run 100 Meters(6 Cal Assault Bike)
8 Goblet Squats
20 Second Quad Hold
*Rest 120 seconds after 5 sets completed.*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. DB Single Arm Bench Press, 10 reps/each arm x 4 sets, rest 30 seconds.
A2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.
A3. Tricep Rope or Straight Bar Push Downs, 12 reps x 4 sets, rest 30 seconds.
A4. Quad Hold Shoulder Taps, 8 reps/each way x 4 sets, rest 30 seconds.
A5. Single Leg Knee Over Toe Box Step-Ups, 6 reps/each way x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
7 Sets of the following:
8 DB Push Press Single Arm Alternate
10/8 Cal Row
8 Pull Ups or TRX Row
Run 100 Meters
12 Goblet Squats or 10 Wall Balls
30 Second FLR Hold or Shoulder Taps
*Rest 120 seconds after 5 sets completed.*
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