“Friday 6.12.2020 + #86 Workout At Home/Zoom/Soft Opening”

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
https://us04web.zoom.us/s/9343571014?pwd=RlU4UEFLenM5emkzUGo5QnNPU3g0Zz09&fbclid=IwAR190OWSE4-TZo2lbkJHHhxT1skGeaQCP6BlmQOKjPVmYnEdPkevaCAMv0k

Meeting ID: 934 357 1014
Password: 579434

+

Vagabond Update for the Gym + Closure

Governor Baker has determined that ALL GYMS AND FITNESS FACILITIES WILL BE ON PHASE 3 FOR RE-OPENING IN SOME FASHION. PLEASE CONTACT KEVIN FOR QUESTIONS, CONCERNS, AND QUESTIONS ON GYM “SOFT OPENING”

+`

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.

+

Vagabond Open Gym Format New Schedule When Officially Open

When we officially open and are ready to go, here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!

PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE.

#86 workout

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:

4 Sets of the following:

4 Barbell Strict Press or 10 Standing DB or KB Double Arm Press

20 Hip Rocks

3 High Bar Back Squat Moderate to Medium Load(70-80% of 1RM) or 10 Goblet Squats @ 3 second pause in bottom

20 Head Nods

20 Meter Waiter Carry DB or KB/each arm

+

B. Conditioning Portion of the following:

6 Sets of the following @ Moderate, Pace Effort of:

20 Seconds of Single Arm DB/KB Push Press Left

10 Seconds Rest

20 Seconds of Single Arm DB/KB Push Press Right 

10 Seconds Rest

20 Seconds of DB/Barbell Curls

10 Seconds Rest

20 Seconds of Front Lean Rest Shoulder Taps or Holds

10 Seconds Rest

40 Seconds of Cardio Option

20 Second Rest

*Total Time: 18 Minutes*

Post Comments to Group Page.