*Last Day to Sign Up for Vagabond Internal 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! The challenge will go from 9AM-3PM and we will celebrate after with a VBC BBQ! Keep your eyes peeled for the sign up sheet which will be sent soon through a Facebook Event Page- if you want to compete you should “join” the event! 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!
*Click Here to Sign Up and Register for Competition.*
*Vagabond Yoga Class on Wednesday, June 17th @ 7:35 pm*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull + Upper Body Push/Upper Body Pull/Core
A1. Close Grip Bench Press @ 32×1, 2 reps x 4 sets, rest 1:30 between sets.
2 Second Pause in the Bottom
A2. DB Upright Row @ 30×1, 10 reps x 4 sets, rest 1:30 between sets.
B1. DB Push Press @ 41×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Pendalay Barbell Bent-Over Row @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B3. DB External Rotations @ 30×1, 8/each arm x 3 sets, rest 1 minute.
B4. 75-100 Jump Rope Single x 3 sets, rest 1 minute.
B. Fitness Phase
Press Intense + Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A1. DB Bench Press @ 32×1, 6-8 reps x 3 sets, rest 1:00 between sets.
A2. DB Bent-Over Row @ 31×1, 6-8 reps x 3 sets, rest 1:00 between sets.
A3. DB Zotman Curls @ 31×1, 10 reps x 3 sets, rest 1:00 between sets.
B1. DB Standing Press @ 31×1, 8-10 reps moderate x 3 sets, rest 1 minute.
B2. Weighted Side Bridges x 20 seconds/each x 3 sets, rest 1 minute.
B3. Airdyne @ 85%, 1 minute and 30 seconds effort x 3 sets, rest 2 minutes between sets.
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
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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