"Vagabond Night Out/Social Gathering + Easter Egg Hunt + Schedule for Saturday"(4.4.2015)

*Vagabond Schedule for the Saturday*

1. Saturday, April 4th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, April 4th, 2015: 3:00 pm Vagabond Competition Team Meeting

*Vagabond Night-Out on Saturday, April 4th for End of the Open Celebration*

Be sure to come out and celebrate the end of the Open on 4/4 at The Blackthorne Tavern on rt. 138 at 8PM. We’ll be taking over the bar area and doing the drawing for the Check in contest winner around 9PM! Vagabond nights out are always a lot of fun and we hope to see many of you there! Be sure to RSVP to the Facebook event: https://www.facebook.com/events/1575832802659802/

*Vagabond Easter Egg Hunt on Saturday, April 4th @ 1 pm*

Please join us for what will hopefully be a sunny Spring day of fun at the annual Vagabond Easter Egg Hunt that’s taking place this Saturday April 4th at 1PM. This is open to all Vagabonds and their families and we’ll have a special appearance from the VBC Bunny! This is always a memorable time for the kiddos, so grab their baskets and head down to Vagabond for some hoppin’ good fun!

vagabond-kids-2

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Partner Workout
Teams of Two Complete the following of:
30 Minutes of the following as Partners:
7 Perfect Push-Ups
40 Jump Rope Singles
14 Walking Lunges(7/each side)
7 Deadlifts @ moderate weight
Each Partner will switch each round. They will continue this motion for 30 minutes until the clock has expired.
B. Fitness Phase
Community Builder/Partner Workout
Teams of Two Complete the following of:
30 Minutes of the following as Partners:
7 Perfect Push-Ups
14 Box Jumps @ 24/20 inches
14 Walking Lunges(7/each side)
7 Hang Cleans @ moderate weight
Each Partner will switch each round. They will continue this motion for 30 minutes until the clock has expired.
C. Competition Phase
Bend Intense + Team Workout
A. Run 1 Mile Moderate
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B. Hang Power Clean, 10 reps, 7 reps, 5 reps, 3 reps, rest as needed between sets.
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C. Teams of Two Complete the following:
AMRAP 20 Minutes of the following:
200 Meter Row
16 Chest to Bar Pull-Ups
10 Kipping Handstand Push-Ups
Athlete 1 will start on Row, and Athlete 2 will rest. Once Athlete 1 has finished their Row 200 Meters, then Athlete 2 will start their chest to bar pull-ups and continue this fashion for 20 minutes, once each team finished one round, each member of the team must complete 24/20 Cal Airdyne with a switch off pattern, where one athlete does 12 cals/10 cals, and then the next athlete does the next 12/10 cals.
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D. For Time as Individuals:
40 Cal Row
30 Hang Power Cleans @ 135/95 lbs
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