STARTING MONDAY, APRIL 27TH WE WILL BE ADDING A 515 PM TO THE SCHEDULE(MONDAY THRU THURSDAY: 9 AM, 330 PM, 515 PM + FRIDAY: 9 AM + 12 PM + WEEKEND CLASSES)

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Virtual Classes Every Monday thru Thursday(9 am + 3:30 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

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Vagabond Update for the Gym + Closure

(Return Date for Full Services: TBD)

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 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
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5 Minutes of the following:
Client Option Warm-Up
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5 Minutes of the following:
100 Meter Run/Walk + 5 Burpees + 5 Air Squats + 5 Inch Worms + 5 Spiderman/each leg

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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

A. Accessory Portion of the following:

4 Sets of the following:

5 Single Leg Glute Bridges/each leg @ 1 second pause @ top

5 DB or Barbell Strict Press(Go up in weight each set or stay @ same weight for all 4 sets)

10 Hip Rocks

10 Head Nods

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B. Conditioning of the following:

20 Minutes of the following @ Moderate Effort:

20 Russian or DB Swings

20 Air Squats

20 Jump Rope Singles or High Knees in Place

20 Second Plank Hold or Any Object Farmer’s Hold

200 Meter Run or 225 Meter Row or 10-15 Cal Assault Bike 

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