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

(Sign-Up Here for Competition)

Workout 1 for Internal Competition:

3 Rep Max Deadlift, no touch n go repetitions.

Rules: 

8 Minute Time Limit to find a 3 rep max deadlift

Once Hands touch the barbell, you have 20 seconds to complete the 3 reps.

Each judge will have a stop watch to ensure the 20 second rule is strongly enforced

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 28th @ 7:35 pm*

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
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 @ 21×1, 4-6 reps x 3 sets, rest 1:30 between sets.
A2. DB Bent Over Row @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets.
B1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B2. Ring Rows @ 20×1, 6-8 reps perfect form x 3 sets, rest 1 minute
You can increase difficulty by increasing height with boxes with legs on top
B3. Weighted Side Bridges x 20 seconds/each side x 3 sets, rest 1 minute.
C. Turkish Get-Up Practice x 8 Minutes- Quality Sets + Reps
B. Fitness Phase
Press Intense + Upper Body Press Asst/Upper Body Pull/Core+ Upper Body Pull
A. Close Grip Bench Press @ 30×1, 4-5 reps x 3 sets, rest 2 minutes between sets.
Compared to May 16th for tempo training
B1. DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Strict Pull-Up AMRAP 25 seconds x 3 sets, rest 1 minute.
Compare to May 9th
B3. Weighted Plank Holds x 45 seconds x 3 sets, rest 1 minute.
C1. DB External Rotations @ 30×1, 8-10 reps/each arm x 3 sets, rest 1 minute.
C2. DB Zotman Curls @ 32×2, 6-8 reps x 3 sets, rest 1 minute.
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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