“Saturday 4.25.2020 + #38 Workout + Saturday Virtual @ 9 am”

TARTING 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 + 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)

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

4 Sets of the following: 

60 Seconds Bike, Row, Jump Rope, etc…

rest 15 Seconds

30 Seconds Box Jumps or Step-Ups

rest 15 Seconds

25 Seconds Barbell or DB or Any Object Strict Press

rest 15 seconds

30 Seconds Barbell or DB Hang Power Power Cleans or Russian KBS or DBS

rest 15 seconds

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Rest 3 Minutes

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AMRAP 5 Minutes of the following:

15 No Push-Up Burpees

100 Meter Run, 125 Meter Row or 8-12 Cal Assault Bike(40 Second Bike)

15 Goblet Squats or Any Object Squats

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Rest 3 Minutes

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4 Sets of the following:

60 Seconds Bike, Row, Jump Rope, etc…

Rest 15 Seconds

30 Seconds In Place Lunges or Mountain Climbers

Rest 15 Seconds

30 Seconds TRX Row, Push-Up Any Variation, or Single Arm Push Press(switch after 15 seconds to other side)

Rest 15 Seconds

30 Seconds Barbell or DB Hang Power Cleans or Russian KBS or DBS

Rest 15 Seconds

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AMRAP 5 Minutes of the following:

15 No Push-Up Burpees

100 Meter Run, 125 Meter Row or 8-12 Cal Assault Bike(40 Second Bike)

15 Goblet Squats or Any Object Squats

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Done!

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