*Vagabond’s 2nd Annual Internal Summer Throwdown*

Attention all Vagabonds- sign up now for the 2nd Annual Vagabond Throw Down Challenge on Saturday August 8th at 9:00AM. This is an internal competition for Lifestyle and Fitness athletes and will be a one day competition.

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. All are encouraged to participate in this fun day! The challenge will go from 9AM-3PM!

Keep your eyes peeled for the sign up sheet but if you want to compete you should “join” the event! There are opportunities to volunteer and judge so please mention that when you “join” too!

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!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Skill Warm-Up:
1. Strict Press
2. Push Press
3. Push Jerk
+
3 Minutes of the following:
Run 100 Meters
5 Goblet Squats
5 Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Pause Bench Press @ 22×1, 10-12 reps x 3 sets, rest 45 seconds between sets.
Compare to May 26th + Go Up in Weight this week
A2. Ring Rows @ 30×1, 8-12 reps x 3 sets, rest 45 seconds between sets.
A3. Ball Slams, 12-15 reps x 3 sets, rest 45 seconds between sets.
+
B. 15 Minute AMRAP of the following:
15 Sit-Ups
15 Kettlebell Swings
15 Goblet Squats or Wall Balls
B. Fitness Phase
Upper Body Press Standing/Upper Body Pull/PC + Short Aerobic
A1. Seated DB Strict Press @ 31×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
A2. DB External Rotations @ 20×1, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 90 seconds between sets.
+
B. 15 Minute AMRAP of the following:
15 Hang Power Cleans @ 95/65 lbs
10 Lateral Burpees
5 Tall Box Jumps @ 30/24 inches
C. Competition Phase
Gymnastics Skill Work + Muscle Clean or Pull + Power Clean + EMOTM Gymnastics + CP Battery Clean or Snatch
A. 3 Sets of the following:
A1. 20 Strict Push-Ups @ 20×1, rest 1 minute between sets.
A2. 15 Ring Rows @ 30×1, rest 1 minute between sets.
You can use box to increase difficulty
A3. 10 Pistols(5/each leg), rest 1 minute between sets.
+
B. Muscle Snatch, work to a heavy single, 10 minute time limit, including warmups.
C. Power Snatch Cluster, 1.1 @ 75% x 4 sets, rest as needed between sets.
D. Overhead Squat @ 65%, 3 reps x 3 sets, rest as needed between sets.
+
E. 5-4-3-2-1 of the following:
Power Snatches @ 175/115 lbs, 135/85 lbs
Box Jumps @ 36/30 inches
Muscle-Ups
Post Comments to Group Page.