“Monday 5.18.2020 + #61 At Home/Virtual Workout + Governor Baker Release of Phase 1 Re-Opening”

On Sunday there was a ZOOM ISSUE, but this was not on our end, the ZOOM COMPANY is having issues across the world with their connections, feeds, and so on. MAKE SURE YOU UPDATE YOUR ZOOM APP ON COMPUTER, PHONE, OR WHEREVER YOU USE IT.



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

Governor Baker will be talking this Monday, May 18th, and giving us little more insight into the Phase 1 ReOpening of the State. Once we hear from the Governor, we will be able to make decisions on opening for VBWAY.

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:

3 Sets of the following:

10 KB/DB Single Arm Half Kneeling Press/each arm

20 Hip Rocks

10 Clam Shells/each side

20 Head Nods

10 Goblet Squats @ 3 second lowering phase + 3 second hold in bottom


B. Conditioning of the following:

15 Sets of the following:

60 Seconds of the following:

(Harder, Intense Effort than last weeks Monday Set Work)

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

*With remaining time, on set 1,3,5,7,9,11,13,15 complete No Push-Up Burpees Remaining Time, and on set 2,4,6,8,10,12,14 complete Hang Power Clean(DB or Barbell) or Russian Swings or Mountain Climbers*

*Rest 30 seconds between sets*

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