“Friday 3.27.2020 + At Home Workout #11”

Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: 9:00 am Vagabond Saturday Sweat Class
Time: Mar 28, 2020 09:00 AM Eastern Time (US and Canada)

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Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: 10 am Sunday Sweat Session
Time: Mar 29, 2020 10:00 AM Eastern Time (US and Canada)

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Vagabond Update for the Gym + Closure for Two Weeks

(Return Date for Full Services: Wednesday, April 8th Full Schedule)

Dear Vagabonds,
After much consideration and reflection, we have decided to close the gym for a period of two weeks. We have been monitoring the current situation closely and we feel this is the most proactive route to take. 

We all know this will effect us in so many ways and I appreciate your understanding and patience during this uncertain time. We will will do our best to accommodate all of your concerns in timely fashion- do not hesitate to contact me if you have any questions.
I will put out a daily workout and will do a talk each day going over suggestions for workouts and at home workouts. This will help us all stay healthy and active. I will be posted the night before for rules and workout so everyone is in the know.

As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. Thank you for your continued support as we navigate these unknown times together.

Home Workout #11

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
5 Minutes of the following:
5 Burpees/10 Spiderman Stretch(5/each way)/5 Inch Worm/10 Walking Lunges(5/each side)/10 Goblet Squats


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

Use Below to Get Warmed Up of the following:

Every Minute on the Minute x 12 Minutes of the following:

Minute 1: 15 Air Squats + 15 Jumping Jacks

Minute 2: 30 Second Plank Walk Outs or Plank Holds

Minute 3: 30 Second Jump Rope or No Push-Up Burpees


Complete the following of:

10-9-8-7-6-5-4-3-2-1 of:

  1. Goblet Squats with Any Object or Front Squat @ weight chosen by client
  2. No Push-Up Burpees or DB/KB Snatch
  3. Quad Hold( 3x-so 30 seconds, 27 second, 24 seconds, goes down by 3 seconds all the way to 1 rep)

*After every set complete 200 meter run, 200 meter row, 1 minute bike or 45 Seconds High Knees in Place*

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