2014 Vanguard Games

Douglas Esposito Coach's Corner, Events, News, Promotions

2014 Vanguard Games

1. Non-Members must sign a waiver and can only participate in Event#4
2. Rx’d competitors from Event #1 can elect only two other events
3. Non-Rx’d competitors can do a max of two of the three events 2, 3, and 4.

No Unattended Children under 12 at any times – Supervised kids activities will take place in the Blue Mat Room from 10am until 12:30 pm.

9:00 AM

EVENT #1 – “Rx’d Workout”

Those participating in event #1 cannot scale.

10 min AMRAP

100 DU buy in
5 MU (bar and or ring, athlete’s choice. Yes, you can switch during the workout)
10 alternating Pistols
5 Def HSPU (45/25# Black Bumper Plates)

9:30 AM

EVENT #2 “FEATS OF STRENGTH”

Stone Shoulder Technique Review

9:45 AM

Stone Shoulder – 1RM

You will be given 10 min to warm up and then 3 min to establish a 1RM

10:00 AM

BJJ Belt Testing Begins – Red Mat Room

Kids events – Blue Mat Room – 10-12:30

Stone Shoulder – Max Load in one minute

Reps X Weight of stone = Load

10:15 AM

Log GTO Technique Review

10:30 AM

Log GTO – 1RM

You will be given 10 min to warm up and then 3 min to establish a 1RM

10:45 AM

Log – Max Load in one minute

Reps X Weight of log = Load

11:00 AM

HUMMV Pull

11:30 AM

EVENT #3 – “Team Workout”

10 min AMRAP

Start with 3 GTO @ 80% CNJK 1RM (225/155#) at the top of every minute (X10) Optimal is 15 each total.

Rest of the minute, partners accumulate amrap OTB burpees.

Score is #of burpees.

12:00 PM

EVENT #4 – “Individual Workout” w/RWB

200 m run
20 HR Push Ups
200 m run
20 CTB Pull Ups
200 m run
20 Air Squats
200 m run
20 Ring Dips

12:30 PM

BBQ and food

We will be providing the BBQ, plates, silverware, and cups – everyone else bring a dish to pass.