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

Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning

A. Barbell Push Press, 3 reps x 4 sets, rest 30 seconds.

*75-80% of 1RM or Moderate, Doable Weight.*

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B. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

30 Second Single Arm KB Farmers Walk/each way

10-12 Seated Single Arm Cable Pull Downs/each way

10 SL RDL on Bench(New Variation)/each way

10-12 DB Traditional Curls

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C. Conditioning of the following:

20 Minutes of Work @ Own Controlled Pace of:

5 Box Jumps or Ball Slams

5 Shoulder Taps/each way

6 Cal Assault Bike

5 TRX Row or Pull Ups

5 Push Ups 

6 Cal Assault Bike

20 Second Plank Hold

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Below Knee Hang Power Clean, 3 reps x 4 sets, rest as needed between sets,

B1. Seated Rows, 15 reps x 4 sets, rest 30 seconds.

B2. DB Floor Press Knees Flexed, 12-15 reps x 4 sets, rest 30 seconds.

B3. Pallof Press Banded with Rotation, 6 reps/each way x 4 sets, rest 60 seconds. 

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C. Conditioning of the following:

20 Minutes of Controlled Work of:

250 Meter Row

8 Burpees

20 Second Plank Hold

250 Meter Row

8 Hang Power Cleans

20 Meter Single Arm KB Farmers Walk/each way

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