*Vagabond Throwdown Challenge on Saturday, August 8th*

Sign up now for the 2nd Annual Internal Vagabond Throw Down Challenge on Saturday August 8th at 9:00AM. This is an internal competition- Vagabond members only- for Lifestyle and Fitness athletes and will be a one day competition with one winner in each group.

 Cost to compete is $25 and includes a custom Throw Down t-shirt from Forever Fierce and a donation to The Sophia Costantino Catholic Education Scholarship Fund.

 The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes. ANYONE can take part in this competition and at the end we will crown the winners for men and woman in both the Lifestyle and Fitness phases. All are encouraged to participate in this fun day! The challenge will go from 9AM-3PM!

CLICK HERE TO SIGN UP.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push/Core + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 1 minute between sets.
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
A2. Strict Pull-Ups Anyway Cluster, 5.4.3 x 4 sets, rest 1 minute between sets.
People can scale to Negative Pull-Ups, 2.2.1 or Pulley Rope System, 2-3 reps
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B. 30-20-10 of the following:
Kettlebell Swings
Box Jumps or Step-Ups
After Every Set Completed of Kettlebell Swings and Box Jumps, complete the following of:
20 Calories on Airdyne/16 Calories or Assault Bike 12 Calories/10 Calories
B. Fitness Phase
Bend Intense/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. Deadlift or Trap Bar Deadlift @20×1, 4,3,2, rest 1 minute between sets.
Compare Deadlift numbers to last week on July 10th
A2. DB Pause Bench Press @ 22×2, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to 7-9 reps on July 3rd, 2015
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
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B. 10-9-8-7-6-5-4-3-2-1 of the following:
Front Squat @ 115/75 lbs, 95/65 lbs or Push Press @ 95/65 lbs-Athlete Choice
100 Meter Sprint
C. Competition Phase
Jerk Intense + Squat Clean OTMEM + Posterior Chain /Upper Body Pull + Heavy CP Battery(Mixed Running w/Muscle-Up-12 Minute or less domain)
A. Push Jerk, work to heavy single, go for 1 rep max, if you are feeling good. Go For It!
B. Push Jerk, touch n go, 3 reps x 5 sets, rest as needed between sets.
Use 55% of your best Push Jerk or the Above Weight
C. Power Clean, 90%, 1 rep x 4 sets, rest as needed between sets.
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D. AMRAP 8 Minutes of the following:
40 Double Unders
3 Squat Clean Thrusters @ 165/105 lbs
5 Strict Pull-Ups
7 Toes to Bar
*Strict Pull-Up right into Toes to Bar-So make it a complex*
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