"Wednesday 6.1.2016"

Gym Brief for the Week 1. Vagabond Next Beginners Class on June 6th: 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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"Summer Week Training 2"

5/30 Warm Up: Stretch A1: Bench Press with Bar 6-8 reps x 3 sets A2: Back Ext 8-10 reps x 3   Workout: 5 Rounds of 60 M farmers Carry 8 Air Squats 8 Push Press 8 Cal AD or 100 M run  6/3 Warm Up: Circle Stretch A1: FLR on rings 15-20 sec A2:Back...

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"Tuesday 5.31.2016"

Gym Brief for the Week 1. Vagabond Next Beginners Class on June 6th: 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 31 of Training

Week 31 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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