"Vagabond Internal Competition Sign Up Online: August 8th + Vagabond Olympic Lifting Class @ 6:35 pm"(6.15.2015)

*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 15th @ 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 Basic Lacrosse Ball Shoulder Work:
T-Spine + Shoulder ROM
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Scaled Push-Ups x 5 reps
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:
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
A2. Strict Mix Grip Pull Up Cluster, 3.3.2 x 3 sets, rest 1 minute between sets.
People can scale to Negative Mix Grip Pull-Up Cluster, 2.2.1. x 4 sets, rest 1 minute
B. 16 Minute AMRAP of the following:
15 Walking Lunge Steps(Total)
15 Cal Row
15 Push Press- DB or Barbell Weight @ 75/45 lbs or 65/35 lbs
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A1. Power Snatch Cluster @ 85%, 2.1.2 x 4 sets, rest 1 minute between sets.
A2. DB Row @ 31×1 Heavy, 6 reps/each side x 4 sets, rest 1 minute between sets.
B. 16 Minute AMRAP of the following:
200 Meter Run
10 Pull-Ups(People Can Scale Up to Chest to Bar Pull-Ups) or Wall Balls-Athlete Choice
15 Calorie Airdyne or 8 Calorie Assault
C. Competition Phase
High Bar Back Squat Intense + Snatch Pull + Upper Body Press Vertical + Conditioning-Longer Aerobic Sets
A. High Bar Back Squat, 3 reps x 10 sets @ 81%, rest as needed between sets.
B. Snatch Pull, 4 reps x 3 sets, no dropping weights, 105% of best 1RM, rest as needed between sets.
C. Push Press, 4 reps x 4 sets, rest as needed between sets.
Use 75% of your best 1RM Push Press or close to it
D. AMRAP 20 Minutes of the following:
Run 400 Meters
Strict Pull-Ups AMRAP-Anyway-Switch Grips-Once Come Off Bar, Set is Terminated
Row 200 Meters
Total Score is Pull-Ups Completed Thru the 20 Minutes
Post Comments to Group Page.