*Vagabond Internal Throwdown Competition on Saturday, June 21st*
(Sign-Up Here for Competition)
Workout 2 for Internal Competition:
AMRAP 12 Minutes of the following:
Lifestyle Phase:
10 Thrusters @ 65/35 lbs
10 Step Down Box Jumps
Fitness Phase:
AMRAP 12 Minutes of the following:
5 Hang Power Cleans @ 115/75 lbs
7 Step Down Box Jumps
7 Front Squats @ 115/75 lbs
5 Pull-Ups
Rules:
You have 12 minute total on this workout. This will be scores as total rounds completed in both workouts for Lifestyle + Fitness Workouts.
Sign up now for the first Annual Vagabond Throwdown Challenge on Saturday June 21st at 9:00AM. This is an internal competition for Lifestyle and Fitness athletes and will be a one day, free competition with one winner in each group. 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. Keep an eye out for a Facebook event invitation and all are encouraged to participate in this fun day!The challenge will go from 9AM-3PM and we will celebrate after with a VBC BBQ! Keep your eyes peeled for the sign up sheet which will be sent soon through a Facebook Event Page- if you want to compete you should “join” the event! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Banded Hamstring Mobility
+
3-5 Minutes of the following:
15 Strokes on Rower
10 Air Squats
5 Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
5 Sets of the following @ Aerobic Pace:
200 Meter Run
15 DB Push Press @ moderate weight
10 Step Down Box Jumps
15 Goblet Squats
200 Meter Run
Rest 4 minutes between sets
B. Fitness Phase
Aerobic On the Minute, Every Minute:
On the Minute, Every Minute x 12 Minutes:
Odd: Hang Power Cleans x 3 reps @ 135/95, 115/75
Even: Lateral Barbell Burpees x 7 reps
+
Rest 2 Minutes
+
On the Minute, Every Minute x 10 Minutes:
Odd: Airdyne or Row 30 Seconds
Even: Box Jumps 30 seconds
+
Rest 2 Minutes
+
On the Minute, Every Minute x 8 Minutes:
Odd: 8 touch n go deadlifts @ 185/135, 165/116, 135/95
Even: Run 200 Meters
C. Competition Phase
Jerk Intense + Deadlift/Press(Volume-Gymn) + Lactate Training
A. 1 Hang Power Clean + 1 Hang Power Clean + 1 Split Jerk @ 80% x 4 sets, rest 2-3 minutes between sets.
B1. Deadlift, heavy single x 5 sets, rest 2 minutes between sets.
The deadlift can be progressive, start with a heavy single, and end with a heavy single and/or if you want to stay at same weight the whole time.
B2. Strict Press, @ 85%, 2-3 reps x 5 sets, rest 2 minutes between sets.
C. For Time of the following:
“OPT Tester”
Row 250 Meters
15 Kettlebell Swings @ 70/53
25 Burpees
15 Kettlebell Swings @ 70/53
Row 250 Meters
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