VAGABOND RE OPENING ON MONDAY, JULY 13TH FOR FULL OPEN GYM FORMAT SCHEDULE-WE ARE BACK-PLEASE CHECK SCHEDULE BELOW ON LINK.
As always, please feel free to PM, call, or reach out to me if you have any questions or concerns.
Virtual Class Every Monday thru Saturday 9 am only
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
Meeting ID: 934 357 1014
Vagabond Annual Summer Party on Saturday, August 8th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 8th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
Vagabond Open Gym Format New Schedule When Officially Open
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!
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:
16 Standing DB or KB Single Arm Press Alternate(8/each arm)
10 Spiderman Stretch(5/each way)
4 High Bar Back Squat Moderate to Medium Load(70-75% of 1RM) or 5 Goblet Squats @ 5 second pause in bottom
15 Hip Rocks
40 Second KB Farmer’s Walk or Hold
B. Conditioning Portion of the following:
4-5 Sets of the following of Client Choice for Sets:
8 Front Squats or Goblet Squats or Overhead Squats
12 Hang Power Cleans @ 115/80, 95/65, 75/55 or DB Hang Power Cleans or Russian Swings KB
16 Cal Row or 200 Meter Run
20 Second Plank Hold on Elbows
30 Jump Rope Singles
*Rest 1-2 Minutes between sets*
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