"Vagabond Yoga Class + Vagabond Internal Throwdown Sign-Up + Fitness Phase Testing"(5.15.2014)

*Vagabond Internal Throwdown Competition on Saturday, June 21st*

(Sign-Up Here for 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!

*Vagabond Yoga Class on Wednesday, May 15th @ 7:35 pm*


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of Foam Rolling/MyoFascia Release
1-Way Shoulder-Stretch
3-5 Minutes of Prep Work
100 M Run
5 Goblet Squats
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A1. Deadlift @ 30×1, 3-4 reps x 4 sets, rest 45 seconds.
A2. DB Seated Press @ 30×1, 6-8 reps x 4 sets, rest 45 seconds.
B1. DB Thrusters or Barbell Thrusters @ 75/45, 12-15 reps x 4 sets, rest 45 seconds.
B2. Back Extensions @ 30×1, 12-15 reps x 4 sets, rest 1 minute.
C1. DB Tricep Extensions @ 30×1, 8-10 reps x 4 sets, rest 60 seconds.
C2. Weighted Plank Holds x 45 seconds x 4 sets, rest 60 seconds.
B. Fitness Phase
Upper Body Press Intense CP Testing + CP Tester(Aerobic-Alactic Testing)
A. Thruster, work to a 1 Rep Maximum. 15 Minute Time Limit.
B. 16 Minute AMRAP of the following:
Run 400 Meters
8 Deadlifts @ 245/155, 205/135, 185/115 lbs
6 Step Down Box Jumps
60 Feet DB Farmer’s Walk Heavy
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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