"Wednesday 9.6.2017 + Last Week to Sign Up for the Vagabond Internal Competition"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Circuit Training Class Starts on Sunday, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
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3. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! 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!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.
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4. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.

Vagabond 2017 Internal Competition

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A1. Sumo Pause Deadlift Cluster, 1.1 x 3 sets, rest 90 seconds between sets.
2 Second Lowering Phase + 2 Second Pause @ Top Position
A2. Plank Holds Weighted, 30 seconds x 3 sets, rest 90 seconds between sets.
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B. 4 Sets of the following @ Aerobic Effort High:
400 Meter Row
20 Russian KBS
10 Plate Burpees
Rest 2 Minutes Between Sets
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Sumo Deadlift, 2.2 x 3 sets, rest 90 seconds between sets.
A2. Standing Pallof Press, 8 reps/each side x 3 sets, rest 90 seconds between sets.
Pause 2 seconds in the ISO hold position.
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B. 4 Sets of the following @ Aerobic Effort High:
400 Meter Run(Modify to 25/20 Cal Assault Bike for a Sub)
20 Russian KBS
10 Plate Burpees
Rest 2 Minutes Between Sets
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Traditional Deadlift, 85%, 2 reps x 6 sets, rest 1-2 minutes.
B. Push Jerk of the following:
65% x 3 reps, 75% x 3 reps, 80% x 2 reps, 85% x 1, rest as needed between sets.
C. Push Press, 80%, 2 reps x 4 sets, rest as needed between sets.
D. Gymnastics Conditioning of the following: Upper Body Push
15 Strict Handstand Push-Ups
Rest 2 minutes
15 Kipping Handstand Push-Ups
Rest 2 minutes
9 Strict Handstand Push-Ups
Rest 1 minute
9 Kipping Handstand Push-Ups
Rest 1 minute
6 Strict Handstand Push-Ups
Rest 30 seconds
6 Kipping Handstand Push-Ups
Done
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E. Conditioning of the following:
5 Sets of the following:
15 KBS @ 53/35 lbs
Run 200 Meters
15 Burpees
Run 200 Meters
Rest 1 Minute between sets
Goal to stay consistent on each round, so be steady and find a comfortable pace.
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