*Judge/Volunteer Sign-Up for Vagabond Internal Competition*

Attention all Vagabonds: for anyone interested in judging or volunteering during our June 21st Throw Down, pease be sure to sign up at the front desk! We’ll need as many hands on deck as possible to make this event a success! If you are competing, you will not be allowed to judge. This event is shaping up to be a fun-filled day and if you feel better suited judging the athletes then please consider signing up to help!

*Vagabond Internal Throwdown Competition on Saturday, June 21st*

(Sign-Up Here for Competition)

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!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 @ 6:35 pm. CLICK HERE FOR WORKOUT.*

 I.Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Mono
A1. Front Squat @ 20×1, 6-8 reps x 3 sets, rest 1:30 between sets.
A2. Heavy DB Bent Over Row @ 31×1, 4-6 reps/each, rest 1:30 between sets.
B1. DB External Rotation @ 30×1, 10-15 reps x 3 sets, rest 1 minute.
B2. DB Powell Raises @ 30×1, 10-15 reps x 3 sets, rest 1 minute.
C. 3 Sets of the following:
Row 500 Meters @ Aerobic Pace, rest 3 minutes between sets.
Keep all 500 Meter Rows same time per set
Pace each 500 Meter Row
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Power Snatch, 1.1 x 3 sets, rest 2-3 minutes between sets.
No Press-Outs for the Snatch, get under quick
B1. Front Squat @ 20×1, 2-3 reps x 4 sets, rest 1:30 between sets.
B2. Heavy DB Bent-Over Row @ 30×1, 4-6 reps/each arm x 4 sets, rest 1:30 between sets.
C1. Barbell Front Rack Walking Lunges @ moderate weight, 6-8/each leg x 3 sets, rest 1 minute.
C2. Kipping Pull-Ups, 12-15 reps x 3 sets, rest 1 minute
People can scale to clusters for pull-ups, 5.5 x 3 sets.
C. Competition Phase
Back Squat Intense + Front Squat Mod + Snatch Mod + Snatch/Muscle-Up Enduro
A. High Bar Back Squat, 80% x 5 reps, 85% x 3 reps, 90% x 1, 80% x 5 reps, 85% x 3 reps, 90% x 1
B. Front Squat @ 32×1, 55%, 5 reps x 5 sets, rest 1:30 between sets.
C. Hang Snatch, 12 minute time limit, work to moderate single, not a max. Practice Speed Under the Bar.
D. For Time of the following:
20 Thrusters @ 115 lbs/75 lbs
4 Rope Climbs @ 15 feet
15 Thrusters @ 135 lbs/85 lbs
30 Chest to Bar Pull-Ups
10 Thrusters @ 165 lbs/100 lbs
4 Rope Climbs @ 15 feet
5 Thrusters @ 185 lbs/110 lbs
30 Chest to Bar Pull-Ups
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