“Saturday 5.23.2020 #66 + Sunday 5.24.2020 #67”

VBWAY Hoodie Pick Up at Vagabond This Saturday, May 23rd from 12 pm to 1230 pm for all those who ordered Hoodies before we were forced to close due to COVID-19.

+

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

Governor Baker has determined that ALL GYMS AND FITNESS FACILITIES WILL BE ON PHASE 3 FOR RE-OPENING IN SOME FASHION. PLEASE CONTACT KEVIN FOR QUESTIONS, CONCERNS, AND UPDATES ON GYM “SOFT OPENING”

+

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.

#66 + #67

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

Saturday, May 23rd, 2020 Training:

4 Sets of the following:

45 Seconds of Squats(Barbell, DB, Goblet)

Rest 15 Seconds

45 Seconds of Leg Raises or Sit-Ups

Rest 15 Seconds

45 Seconds of Burpees

Rest 15 Seconds

*Total Time: 12 Minutes*

+

Rest 2 Minutes

+

6 Minutes of the following:

100 Meter Run/125 Meter Row/30 Second Cardio Option

10 Box Step-Ups or Walking Lunges(5/each way)

10 Hang Power Cleans(DB or Barbell) or Russian Swings

+

Rest 2 Minutes

+

4 Sets of the following:

45 Seconds of Mountain Climbers

Rest 15 Seconds

45 Seconds of DB Alternating Snatch or Ball Slams or Jump Squats

Rest 15 Seconds

45 Seconds of No Push-Up Burpees

Rest 15 Seconds

*Total Time: 12 Minutes*

+

Rest 2 Minutes

+

6 Minutes of the following:

100 Meter Run/125 Meter Row/30 Second Cardio Option

10 Box Step-Ups or Walking Lunges(5/each way)

10 Hang Power Cleans(DB or Barbell) or Russian Swings

+

Total Time: 42 Minutes

+

Sunday, May 24th, 2020 Training:

25 Minutes on the Clock @ Sustainable Effort of:

200 Meter Run/225 Meter Row/60 Second Cardio Option

20 Second FLR Hold

15 Push Press(DB or Barbell)

100 Meter Run/125 Meter Row/30 Second Cardio Option

20 Second Plank Hold or Farmer’s Hold

15 Air Bodyweight Squats

35 Jump Rope Singles or High Knees


Post Comments to Group Page.