"Vagabond Last Day to Sign Up for the Vagabond Internal Competition"(7.22.2015)

*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.

Jen B Circuit

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
Single Leg/Pull-Up Assistance/PC + Hard Push Aerobic
A1. DB Box Step-Ups @ 11×1, 8/each leg x 4 sets, rest 45 seconds between sets.
A2. Hollow Rocks x 10 reps or Hollow Holds x 30 seconds x 4 sets, rest 45 seconds between sets.
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B. 3 Sets of the following:
Row 500 Meters
16 DB Thrusters @ moderate weight or Barbell Thrusters @ 75/45 lbs unbroken
Rest 3 minutes between sets
B. Fitness Phase
Single Leg/Upper Body Pull/Core + Hard Push Lactate
A1. Barbell Back Rack Box Step-Ups, 6/each leg x 3 sets, rest 45 seconds between sets.
*Men @ 16 inches + Women @ 12 inches for boxes*
A2. DB Powell Raises @ 30×1, 6/each arm x 3 sets, rest 45 seconds between sets.
A3. Hollow Rocks, 12 reps x 3 sets, rest 45 seconds between sets.
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B. 3 Sets of the following: Keep Track of Times for Each Set
Run 400 Meters
15 Kettlebell Swings
15 Box Jumps
Rest 3 minutes between sets
C. Competition Phase
Push Press CP + Snatch Deadlift + Snatch Pull + Conditioning Light
A. Push Press, build to 5RM or as heavy as possible for the day.
B. Snatch Deadlift Deficit @ 85%, 3 reps x 3 sets, rest as needed between sets.
C. Snatch Pull @ 90%, 3 reps x 3 sets, rest as needed between sets.
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D. 5 Sets of the following:
Row 250 Meters
Run 200 Meters
Double Unders 40 reps
Rest 1 minute between sets
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