“Friday 5.15.2020 + #58 At Home/Virtual Workout”

Virtual Classes Every Monday thru Thursday(9 am + 3:30 pm + 5:15 pm) + Friday(9 am + 12 pm) + Saturday(9 am) + Sunday(10 am)

Link Below is used for all classes and same password

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

Topic: Kevin O’Malley’s Personal Meeting Room

Join Zoom Meeting

Meeting ID: 934 357 1014
Password: 579434


Vagabond Update for the Gym + Closure

(Return Date for Full Services: TBD State Law Until May 18th of “REOPENING”)

Dear Vagabonds,
After much consideration and reflection, we have decided to close the gym for a period of time. 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 through these unknown times together and if you need to put your membership on hold please reach out to me at any point.


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:
100 Meter Run/Walk + 5 Burpees + 5 Air Squats + 5 Inch Worms + 5 Spiderman/each leg


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

A. Accessory Portion of the following:

A. Accessory Portion of the following:

4 Sets of the following:

20 Hip Rocks

16 KB or DB or Any Object Row(8/each side)

12 KB Deadlifts or Barbell Deadlifts @ 3 reps @ increasing weight each set(Week Prior we did 4 reps, go up in weight for these 4 sets @ 3 reps)


B. Conditioning of the following:

18 Minutes @ Mod Effort throughout time zone of the following: 

Run 200 Meters or Row 225 Meters or 45 Second Cardio Option

8 No Push-Up Burpees

12 Russian Swings 

Run 100 Meters or Row 125 Meters or 30 Second Cardio Option

8 Single Arm Push Press(DB, KB, Any Object)

8 Single Arm Push Press(DB, KB, Any Object)

16 Second Plank Hold or FLR Hold

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