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
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
+
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
Set 1 of the following: 8 minutes
8 Minutes of the following:
8 Goblet Squats
100 Meter Run or 125 Meter Row or 30 Second Cardio Option
8 Step Ups(4/each leg)
100 Meter Run or 125 Meter Row or 30 Second Cardio Option
16 Second FLR Hold or Plank Hold or Weighted Farmer’s Hold
+
Rest 3 Minutes
+
Set 2 of the following:
4 Sets of the following:
30 Seconds Jump Rope or High Knees
Rest 10 Seconds
30 Seconds Burpees
Rest 10 Seconds
30 Seconds Sit-Ups or Leg Raises
Rest 10 Seconds
60 Seconds Cal Row or Assault Bike or Cardio Option
Rest 15 Seconds
+
Rest 3 Minutes
+
Set 3 of the following: 8 minutes
8 Minutes of the following:
8 Goblet Squats
100 Meter Run or 125 Meter Row or 30 Second Cardio Option
8 Step Ups(4/each leg)
100 Meter Run or 125 Meter Row or 30 Second Cardio Option
16 Second FLR Hold or Plank Hold or Weighted Farmer’s Hold
+
Rest 3 Minutes
+
Set 4 of the following:
4 Sets of the following:
30 Seconds of Russian Swings or Hang Power Cleans
Rest 10 Seconds
30 Seconds Burpees
Rest 10 Seconds
30 Seconds Flutter Kicks
Rest 10 Seconds
60 Seconds Cal Row or Assault Bike or Cardio Option
Rest 15 Seconds
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