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, 5 reps x 5 sets, rest 30 seconds.
*1RM Data: 1/4/21 or 1/3/22*
A2. Med Rotational Slams, 5 reps/each way x 5 sets, rest 60 seconds.
B1. TRX Vertical Pull Ups, 8-10 reps or Strict Pull Ups, 1.1.1.1.1.1.1 x 3 sets, rest 30 seconds
B2. Rope Tricep Push Downs, 15 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following @ Consistent Effort of:
45 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:
5 DB Push Press
30 Jump Ropes
*Rest 30 Seconds between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. KB Single Arm Floor Press Alternating, 10 reps/each arm x 4 sets, rest 45 seconds.
A2. DB Standing External Rotations , 8 reps/each arm x 4 sets, rest 45 seconds
A3. Seated Rows, 15 reps x 4 sets, rest 45 seconds.
A4. Single Arm Farmer’s Walk, 30 meters/each way x 4 sets, rest 45 seconds.
One length of the gym is 10 meters
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B. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following @ Consistent Effort of:
45 Seconds of Cal Row, Bike, or Run, then complete following in remaining time of:
5 Thrusters Barbell or DB’s5 No Push Up Burpees-take time on these
*Rest 30 seconds between sets.*
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