“Saturday 5.16.2020 #59 + Sunday 5.17.2020 #60”

VBWAY Hoodie Pick Up at Vagabond This Saturday, May 16th from 12 pm to 1230 pm for all those who ordered Hoodies before we were forced to close due to COVID-19.

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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 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.

#59 + #60

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

Saturday, May 16th, 2020 Training:

4 Sets of the following: 12 Minutes Total

60 Seconds Cardio Option(Bike, Run, Row, etc.)

Rest 20 Seconds

30 Seconds of Russian Swings or Hang Power Cleans(Barbell or DB)

Rest 20 Seconds

30 Seconds of Squats(Goblet, Front, DB)

Rest 20 Seconds

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Rest 2 Minutes

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Tabata Interval Set of the following: 4 Minutes Total

20 Seconds on/10 Seconds off x 8 sets of:

Burpees

(So you will do 20 seconds of Burpees, then rest 10 seconds, and do this for 8 sets)

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Rest 2 Minutes

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4 Sets of the following: 12 Minutes Total

60 Seconds Cardio Option(Bike, Run, Row, etc.)

Rest 20 Seconds

30 Seconds of Step-Ups or Walking Lunges

Rest 20 Seconds

30 Seconds of Jump Rope, Ball Slams, or No Push-Up Burpees

Rest 20 Seconds

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Tabata Interval Set of the following: 4 Minutes Total

20 Seconds on/10 Seconds off x 8 sets of:

Front Lean Rest Holds, Plank Holds, or Sit-Ups

(So you will do 20 seconds of , then rest 10 seconds, and do this for 8 sets)

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Rest 2 Minutes

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3 Sets of the following: 9 Minutes Total

60 Seconds Cardio Option(Bike, Run, Row, etc.)

Rest 20 Seconds

30 Seconds of Thrusters(DB, BARBELL, KB)

Rest 20 Seconds

30 Seconds of Jump Rope or Flutter Kicks

Rest 20 Seconds

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Sunday, May 17th, 2020 Training:

A. Conditioning of the following:

10 Sets of the following:

30 Seconds of Cardio Option(Run, Row, Bike, ETC..)

Rest 15 Seconds

60 Seconds of: 5 Push Press(DB OR BARBELL) + 5 Curls(DB OR BARBELL) + 5 No Push-Up Burpees

Rest 15 Seconds

30 Seconds of DB Snatch Alternating Arms or Russian Swings or Jump Rope or Box Jumps Step-Down

*Rest 30 seconds between sets*

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