"Vagabond Sign-Up for Internal Competition on August 8th"(7.14.2015)

 *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.

Pam Circuit

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Myofascia/Foam Roll: Quads + IT Band + Calf Group
+
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
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Pause Seated Press @ 22×2, 6-8 reps x 3 sets, rest 45 seconds between sets.
Compare to June 30th + Go Up in Weight this week
A2. Static Chin Hold or Ring Row Hold x 6-8 seconds at top + 3 Second Lowering Phase x 2-3 reps x 3 sets, rest 45 seconds between sets.
A3. Glute Bridge Double Leg, 10 reps @ 3 second hold @ top x 3 sets, rest 45 seconds between sets.
+
B. 4 Rounds for time of the following:
15 Box Jumps or Step-Ups
100 Meter Farmer Walk @ 55 /35 lbs in each hand KB or DB
15 Calorie Airdyne/12 Calorie Airdyne
B. Fitness Phase
Upper Body Press Laying/Upper Body Pull/PC + Short Aerobic
A1. DB Floor Press @ 22×2, 4-6 reps x 3 sets, rest 60 seconds between sets.
Compare to June 30rd, 6-8 reps @ 20×1
A2. KB Row @ 30×1, 8/each arm x 3 sets, rest 60 seconds between sets.
A3. Hip Extensions, 12 reps x 3 sets, rest 60 seconds between sets.
Hip more off pad on the Hip Extension compared to back extension
+
B. For Time of the following:
15 Hang Power Cleans @ 115/75 lbs
15 Box Jumps
15 Cal Row
Rest 2 Minutes
12 Hang Power Cleans @ 135/85 lbs
12 Box Jumps
12 Cal Row
Rest 2 Minutes
9 Hang Power Cleans @ 155/100 lbs
9 Box Jumps
9 Cal Row
C. Competition Phase
Gymnastics Skill Work + Muscle Clean or Pull + Power Clean + EMOTM Gymnastics + CP Battery Clean or Snatch
A. 3 Sets of the following:
A1. Rope Climbs, 2 ascents @ 15 Feet, legless or legs, work weakness, rest as needed between sets.
A2. 8 Pistols/each side, rest as needed between sets.
A3. 12 Toes to Bar Unbroken Kipping, rest as needed between sets.
A4. Hollow Holds, 35 seconds, rest as needed between sets.
+
B. Muscle Snatch, 90% of best muscle snatch cluster, 1.1 x 3 sets, rest as needed.
C. Power Snatch, 70%, 1 rep x 3 sets, rest as needed.
+
D. 1 Set of the following: Snatch of the following(Power or Squat)
A. Max Reps in 450 Seconds @ 145/95 lbs
+
Rest 90 Seconds + Change Plates
+
B. Max Reps in 40 Seconds @ 155/105 lbs
+
Rest 90 Seconds + Change Plates
+
Max Reps in 30 Seconds @ 165/115 lbs
+
Rest 90 Seconds + Change Plates
+
Max Reps in 20 Seconds @ 185/125 lbs
Post Comments to Group Page.