"Vagabond Internal Competition Sign-Up: August 8th + Vagabond Olympic Lifting + Vagabond Youth Development"(6.22.2015)

*Vagabond Internal Competition on Saturday, August 8th*


Sign up now for the 2nd Annual Vagabond Throw Down Challenge on Saturday August 8th at 9:00AM. This is an internal competition 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!

 There are opportunities to volunteer and judge- please sign up through this link to help!

 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!

*Vagabond Olympic Lifting Class on Monday, June 22nd @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Vagabond Spring Youth Development Program @ 3:30 pm. CLICK HERE FOR WORKOUT.*


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat/Upper Body Pull + Aerobic Conditioning Long Duration
A1. High Bar Back Squat of the following:
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
A2. Strict Supinated Pull Up Cluster, x 3 sets, rest 1 minute between sets.
People can scale to Negative Mix Grip Pull-Up Cluster, 2.2.1. x 3 sets, rest 1 minute
B. 12 Minute AMRAP of the following:
10 Kettlebell Swings
15 Sit-Ups
200 Meter Run
15 Kettlebell Swings
20 Sit-Ups
200 Meter Run
20 Kettlebell Swings
25 Sit-Ups
200 Meter Run
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A1. Power Clean Cluster touch n go cluster reps @ 75%, 3.2.1 x 4 sets, rest 1 minute between sets.
A2. Ring Rows @ 22×2, 6-8 reps x 4 sets, rest 1 minute between sets.
People can scale up to Elevated Ring Rows- no more than 12 inch box used for men/women
B. 3 Sets of the following:
Row 250 Meters
12 Wall Balls
10 Deadlifts @ 40% of your 1RM
8 Lateral Burpees
Row 250 Meters
Rest 1:1 Interval
C. Competition Phase
High Bar Back Squat Intense + Snatch Pull + Upper Body Press Vertical + Conditioning-Longer Aerobic Sets
A. High Bar Back Squat, 2 reps x 10 sets @ 84%, rest as needed between sets.
B. Snatch Pull, 3 reps x 3 sets, no dropping weights, 98% of best 1RM, rest as needed between sets.
C. Snatch Deadlift, 3 reps x 3 sets @ 108%, rest as needed between sets.
D. 6 Rounds for time of the following:
10 Toes to Bar
15 Cal Row
20 Wall Balls @ 20/14 to 10 Foot Target-Must Reach
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