“Saturday 2.28.2020 + 9:00 am Virtual Zoom Online Class @ 9:00 am-CLICK LINK AND ALL SET TO GO”

Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: 9:00 am Vagabond Saturday Sweat Class
Time: Mar 28, 2020 09:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://us04web.zoom.us/j/898365914

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Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: 10 am Sunday Sweat Session
Time: Mar 29, 2020 10:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://us04web.zoom.us/j/268132655

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Vagabond Update for the Gym + Closure for Two Weeks

(Return Date for Full Services: Wednesday, April 8th Full Schedule)

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 these unknown times together.

SATURDAY SWEAT SESSION ONLINE VIRTUAL @ 9:00 AM. CLICK ON THE LINK FOR ZOOM!

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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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

4-5 Sets of the following: Total 20 Minutes

30 Seconds of KBS or DBS or Mountain Climbers

Rest 20 Seconds

30 Seconds of Burpees

Rest 20 Seconds

30 Seconds of Goblet Squats or Parallel Depth Jump Squats or Barbell Front Squats @ 95/65, 75/45 lbs

Rest 20 Seconds

60 Seconds of the following:

30 Seconds of Jump Rope or High Knees in Place

30 Seconds of Barbell Push Press @ weight above or DB Push Press or Push-Ups(Scale to Knee Push-Ups or Any Variation)

Rest 30 Seconds

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Rest 3 Minutes

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4-5 Sets of the following:  Total 20 Minutes

30 Seconds of Hang Power Cleans @ weight above or DB Hang Power Cleans or Ball Slams of Any Object or Quarter Jump Squats

Rest 20 Seconds

30 Seconds of Jump Lunges or Regular in Place Lunges or Step-Ups on Object of Choice or Box Jumps or Any Object

Rest 20 Seconds

30 Seconds Leg Raises or Sit-Ups

Rest 20 Seconds

60 Seconds of the following:

30 Seconds of FLR Holds or KB/DB/ANY OBJECT FARMERS HOLD

30 Seconds of Jump Rope or High Knees in Place

Rest 30 Seconds

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