"Vagabond Trunk or Treat this Saturday, October 31st @ 12 pm"(10.27.2015)

*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
+
3-5 minutes of Coach Run Option
+
3-5 Minutes of the following:
Banded Shoulder 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. Strict Press Barbell(1 rep) + Push Press Barbell( 3 reps) x 4 sets, rest 1 minute.
A2. Pronated Regular Grip Pull-Ups @ 2 seconds down + 1 second hold @ bottom Cluster, 3.3.2 x 4 sets, rest 1 minute.
Scale to the following: Lat Pull Downs, 12-15 reps or Negative Pull-Up Cluster Weighted, 1.1.1.1
+
B. 20 Minutes on the Clock:
AMRAP 15 Minutes of the following:
Row 250 Meters
10 Box Jumps
5 Ball Slams
Remaining 5 Minutes, complete max cal row on ERG
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A1. Deadlift, 3 reps @ 55% of best 1RM x 5 sets, rest 45 seconds between sets.
A2. DB Bent Over Row, 5 reps heavy/each side x 5 sets, rest 45 seconds between sets.
+
B. 20 Minutes on the Clock:
AMRAP 15 Minutes of the following:
Run 200 Meters
10 Kipping Pull-Ups or Jumping Pull-Ups
5 Barbell Push Press @ 115/75 lbs, 95/65 lbs
Remaining 5 minutes, complete max airdyne/assault cals
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Snatch, 90% x 1 rep x 5 sets, rest as needed.
B. Clean and Jerk, 90% x 1 rep x 5 sets, rest as needed.
C1. Good Morning Barbell( wide stance) x 6-8 reps x 3 sets @ 30-40% of best back squat, rest 1 minute
C2. Strict Chest to Bar Pull-Ups AMRAP 30 Seconds x 3 sets, rest 1 minute.
C3. GHD Sit Ups Fast Competition Style, 12-15 reps x 3 sets, rest 1 minute.
+
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 12 Kipping Handstand Push-Ups
Even Minute: Front Barbell Rack Walking @ 155/105 lbs x 25 seconds
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E. 10 Sets of the following:
Sled Push @ Max Effort-no weight x 10 seconds, rest 1:30 between sets.
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