“Friday 10.20.2017”

*Gym Brief for the Week* 1. Vagabond Next Beginners Class on November 6th, 2017: 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 sessions, which will last two weeks…

Week 14 of Training

Week 14 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between…

“Tuesday 10.17.2017”

*Gym Brief for the Week* 1. Vagabond Next Beginners Class on November 6th, 2017: 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 sessions, which will last two weeks…

“Sunday 10.15.2017 + Schedule for Sunday”

Schedule for the Sunday: 1. Sunday, October 15th, 2017: 9:00 am to 11:00 am Open Gym 2. Sunday, October 15th, 2017: 10:00 am Sweat Session 10 am Sweat Session: 0-3 Minutes: Row or Bike for Calories AMRAP 3-6 Minutes: 10 Ball Slams + 20 Jump Rope Singles 6-9 Minutes: 10 Burpees + 20 Jump Rope…

“Friday 10.13.2017”

*Gym Brief for the Week* 1. Vagabond Next Beginners Class on October 16th, 2017 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 sessions, which will last two weeks…

“Week 13 of Training”

Week 13 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between…