*Fourth Workout Announced for Vagabond Internal Competition*

For Time of the following:

Run 200 Meters

10 Kettlebell Swings @ 53/35

10 Burpees

10 Kettlebell Swings @ 53/35

10 Burpees

10 Kettlebell Swings @ 53/35

Run 200 Meters

*Time Cap: 6 Minutes*

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.*

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
Maximum Aerobic Power Sessions
30-20-10-5 of the following:
Airdyne Calories
Kettlebell Swings Russian
+
Rest 8 Minutes
+
21-15-9 of the following:
Row Calories
Sit-Ups
B. Fitness Phase
Aerobic Tester:
4 Rounds of the following:
15 Hang Power Cleans @ 95/65
15 No Jump Burpees
400 Meter Run
C. Competition Phase
Jerk Intense + Deadlift/Press(Volume-Gymn) + Lactate Training
A. Power Clean + Jerk @ 80%, 1.1 x 5 sets, rest 2-3 minutes between sets.
B1. Deadlift, touch n go reps, 3 reps @ 84% x 5 sets, rest 25 seconds.
B2. Handstand Push-Up Strict Clusters, 3.3.3.3 x 5 sets, rest 2 minutes.
Scale Down to Abmat Handstands
Scale Up to 8-12 reps x 5 sets
C. Perform the following at Aerobic Pace/Moderate:
3 Sets of the following:
15 Toes to Bar
15 Kettlebell Swings @ 53/35 lbs
15 Box Jumps
15 Burpees
Rest 3 minutes between sets
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