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.
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 30th, 2020 Training:
4 Sets of the following:
60 Seconds of Run/Row/Bike/Cardio Option
Rest 15 Seconds
30 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Russian Swings
Rest 15 Seconds
+
Rest 2 Minutes
+
4 Sets of the following:
60 Seconds of Run/Row/Bike/Cardio Option
Rest 15 Seconds
30 Seconds of Plank Holds or Plank Walk-Outs
Rest 15 Seconds
30 Seconds of Squats(Any Variation-DB, Barbell, KB)
Rest 15 Seconds
+
Rest 2 Minutes
+
4 Sets of the following:
60 Seconds of Run/Row/Bike/Cardio Option
Rest 15 Seconds
30 Seconds of Leg Raises
Rest 15 Seconds
30 Seconds of Hang Power Snatch or DB Alternate Snatch
Rest 15 Seconds
+
Rest 2 Minutes
+
5 Minutes @ Hard Effort of the following:
100 Meter Run or 125 Meter Row
8 Hang Squat Cleans or DB Hang Squat Cleans or Goblet Squats
100 Meter Run or 125 Meter Row
8 No Push-Up Burpees
+
Done
+
Sunday, May 31st, 2020 Training:
3 Sets of the following:
8 Minutes of Work @ Sustainable Pace of the following:
100 Meter Run/125 Meter Row/30 Second Cardio Option
5 Barbell or DB Strict Press
10 Walking Lunges(5/each leg)
15 Second FLR Hold or Shoulder Taps
100 Meter Run/125 Meter Row/30 Second Cardio Option
30 Second KB/DB/Any Object Farmer’s Hold
*Rest 2 minutes between sets*
Post Comments to Group Page.