Week 8 of Lifting Class @ 6:35 pm 1. Clean Specific Warm-Up 2. Demo + Explain 3. Work to heavy single, clean and jerk for the day 4. Push Press, 5 reps x 5 sets, same as last week. + 1. Vagabond Next Beginners…
Week 61 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets. B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank…
Schedule for Sunday: 1. Sunday, September 30th, 2018: 9:00 am to 11:00 am Open Gym 2. Sunday, September 30th, 2018: 10:00 am VBC Sweat Class 10 am Sweat Session: 5 Sets of the following: 150 Meter Row 12 Box Jumps or Step-Ups 200 Meter…
Schedule for the Weekend: 1. Saturday, September 29th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout 2. Saturday, September 29th, 2018: 10:00 am to 11:30 am Open Gym 3. Saturday, September 29th, 2018: 10:00 am Competition Phase Class 4. Sunday, September 30th, 2018: 9:00 am to…
1. Vagabond Next Beginners Class on October 1st, 2018: 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…
VAGABOND BRING A FRIEND DAY ALL DAY EVERY DAY ALL CLASSES + 1. Vagabond Next Beginners Class on October 1st, 2018: We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient…
1. Vagabond Next Beginners Class on October 1st, 2018: 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…
1. Vagabond Next Beginners Class on October 1st, 2018: 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…
Week 7 of Lifting Class Clean and Jerk Clean Specific Warm-Up Demo + Explain 10 Minutes to work up to 80-90% of best squat clean every 90 seconds for 10-15 minutes, 1 tempo clean + Pause Jerk @ 70% iso Push Press, 5 reps…
Schedule for Sunday: 1. Sunday, September 23rd, 2018: 9:00 am to 11:00 am Open Gym 2. Sunday, September 23rd, 2018: 10:00 am VBC Sweat Class 3 Sets of the following: Run 400 Meters or Row 450 Meters 20 Russian KBS Run 200 Meters or Row…