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
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 QUESTIONS ON GYM “SOFT OPENING”
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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.
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Vagabond Open Gym Format New Schedule When Officially Open
When we officially open and are ready to go, here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE.
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, June 13th, 2020 Training:
4 Sets of the following:
30 Seconds of Burpees
Rest 10 Seconds
60 Seconds of Cardio Option(Run, Row, Bike)
Rest 20 Seconds
30 Seconds of Goblet Squats or Wall Balls
Rest 10 Seconds
60 Seconds of Jump Rope or Step-Ups Low Box
Rest 20 Seconds
Total Time: 16 Minutes
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Rest 3 Minutes
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4 Sets of the following:
30 Seconds of No Push-Up Burpees
Rest 10 Seconds
60 Seconds of Cardio Option(Run, Row, Bike)
Rest 20 Seconds
30 Seconds of Russian Swings or DB Snatch Alternate
Rest 10 Seconds
60 Seconds of 5 DB Curls + 5 Push-Ups + 10 Walking Lunges(5/each leg)
Rest 20 Seconds
Total Time: 16 Minutes
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Rest 3 Minutes
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6 Minutes of the following:
100 Meter Run/125 Meter Row/5 Cal Assault Bike
10 Hang Power Cleans(DB or Barbell) or Ball Slams
100 Meter Run/125 Meter Row/5 Cal Assault Bike
5 Pull-Ups or TRX Rows or 5/each arm DB/KB Row
Total: 44 Minutes
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Sunday, June 14th, 2020 Training:
22 Minutes of the following @ Sustainable, Moderate Effort of:
100 Meter Run/125 Meter Row/8 Cal Assault Bike/30 Second Cardio Option
12 Thrusters(DB or Barbell) or Goblet Squats
24 Second FLR/Plank Hold
100 Meter Run/125 Meter Row/8 Cal Assault Bike/30 Second Cardio Option
12 DB Snatch Alternate or Ball Slams or DB Floor Press
24 Second KB/DB/Any Object Farmer’s Hold or Walk
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