"Vagabond Sign Up for Internal Competition + Bring a Friend Day on Thursday"(7.9.2015)
A. *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!
B. *Vagabond Bring a Friend on the 2nd + 4th of Every Thursday during the Month*
We will be running a special promotion for all Vagabond Members to bring their friends, family, and significant others to try a class during the weekday classes. This will give each person a true feeling of how our classes are run during the week, and give an opportunity for them to try a class for free. Just let Kevin know if you will be bringing a friend or family member on the designated Thursday, and bring them in and have some fun!
Next Bring a Friend Day: This Thursday, July 9th for all classes
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
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
Bend Intense/Posterior Chain/Core+ Long Aerobic Duration
A1. Deadlift Traditional or Trap Bar Deadlift, 4.3.2 rep, rest 30 seconds between sets.
A2. Plank Holds Accumulation x 2 minutes in total x 3 sets, rest 30 seconds between sets.
B. 3 Sets of the following @ increasing percentages-70%-80%-90% of:
Airdyne 2 Minutes @ Hard Pace
Run 400 Meters @ Hard Pace
15 DB Thrusters @ Moderate weight unbroken or Barbell Thruster @ 75/45 lbs unbroken
Rest 90 seconds between sets
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration-Tester Week
A1. Snatch Pull, 3 reps @ 100% of best clean x 5 sets, rest 45 seconds between sets.
A2. DB Good Mornings @ 4012, 10 reps x 5 sets, rest 45 seconds between sets.
B. 2 Sets of the following:
10 Minute AMRAP of the following:
16 DB Power Snatch @ 50-65 lbs/30-45 lbs- 8/each side
15 Box Jump Overs
8 Cal Row
Rest 3 Minutes between sets
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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