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

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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
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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:

3 Sets of the following:

14 Single Leg Glute Bridges/each side(7/each side)

5 DB or Barbell Strict Press(Go up in weight each set or stay @ same weight for all 3 sets)

15-20 Second Side Bridge/each side

10 Hip Rocks

10 DB Tricep Extensions

10 Head Nods

10 Monster Band Lateral Walks

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B. Conditioning of the following:

8 Sets of the following:

2 Minutes of Work @ Hard Effort of the following:

(Harder, Intense Effort than last weeks Set Work, since time zone is lowered, and sets raised)

200 Meter Run or 225 Meter Row or 65 Second Cardio Option

*Remaining time complete Squats(Air, DB, Goblet, or Front Squat) on set 1, 3,5,7, and Russian Swings on set 2,4,6,8*

*Rest 1-2 minutes between sets, coach/client option how feeling*

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