"Vagabond Trunk or Treat on Saturday, October 31st on Halloween for Vagabond Kids"(10.20.2015)

*Vagabond Trunk or Treat on Halloween, Saturday, October 31st @ 12:00 pm*

Bring the kids down after your workout on Halloween day: Saturday 10/31 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment on our EVENTS PAGE for the Trunk or Treat Halloween Event.

Trunk or Treat

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Vertical Press/Upper Body Row/PC + Short Aerobic Session
A1. DB Bench Press, 10-12 reps x 3 sets, rest 1 minute between sets.
A2. Strict Pull-Ups(Pronated or Supinated), 4-6 or 6-8 reps x 3 sets, rest 1 minute between sets.
People can modify to Negative Pull-Up Cluster, 1.1.1.1 x 3 sets or Lat Pull-Downs, 10-12 reps x 3 sets
A3. Back Extensions, 10-12 reps x 3 sets, rest 1 minute.
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B. 5 Rounds for time of the following:
10 Kettlebell Swings
15 Box Jumps or Step-Ups
20 Abmat Sit-Ups
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A1. Deadlift, 5 reps x 3 sets, rest 1:30 between sets
A2. DB Half Kneeling Press, 10 reps/each arm x 3 sets, rest 1:30 between sets.

B1. Weighted Back Extensions, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Side Bridges, 30 seconds/each side x 3 sets, rest 45 seconds between sets.
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C. AMRAP 12 Minutes of the following:
15 Abmat Sit-Ups
12 Cal Row/10 Cal Row
10 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Snatch, 80% x 1 rep x 5 sets, rest as needed.
B. Clean and Jerk, 80% x 1 rep x 5 sets, rest as needed.
C. Hang Snatch Pull, 65% of best Snatch, 65% x 3 reps x 4 sets, rest 1 minute between sets.
D1. KB Swings Russian Heavy, 15 reps x 3 sets, rest 1 minute.
D2. Strict Handstand Push-Ups Depth Clusters, 2.1.2.1 x 3 sets, rest 1 minute.
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E. Complete the following of:
3 Rope Climbs
Rest 1-2 Minutes and 30 Seconds
2 Legless Rope Climbs
Rest 1-2 Minutes and 30 Seconds
2 Rope Climbs
Rest 1-2 Minutes and 30 Seconds
2 Legless Rope Climbs
Rest 1-2 Minutes and 30 Seconds
3 Rope Climbs
Done!
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F. 4 Sets of the following:
35 Second Sled Push 90 lbs Total Men/50 lbs Total Female, rest 3 minutes-3 minutes and 30 seconds between sets.
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