"Wednesday 5.3.2017"

*Gym Brief for the Week* 1. Vagabond Next Beginners Class on May 15th: 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...

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Week 76 of Training

Week 76 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3...

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"Monday 5.1.2017 + Wednesday 5.3.2017"

Monday, May 1st, 2017 Training: Warm-Up: 2 Rounds of the following: 20 Jumping Jacks 10 PVC Dislocates 20 Mountain Climbers 10 Burpees + Focus: Plank Hold Position + Get Ready Warm-Up: 10 Powerball Wall Shots 30 second plank holds + Workout of: 5...

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