“Thursday 3.26.2020 + At Home Workout #10 + Zoom Virtual Saturday 9:00 am + Sunday 10:00 am Classes this Weekend”

Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: 9:00 am Vagabond Saturday Sweat Class
Time: Mar 28, 2020 09:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://us04web.zoom.us/j/898365914

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Kevin O’Malley is inviting you to a scheduled Zoom meeting.

Topic: 10 am Sunday Sweat Session
Time: Mar 29, 2020 10:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://us04web.zoom.us/j/268132655

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Vagabond Update for the Gym + Closure for Two Weeks

(Return Date for Full Services: Wednesday, April 8th Full Schedule)

Dear Vagabonds,
After much consideration and reflection, we have decided to close the gym for a period of two weeks. 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 these unknown times together.

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:
Foam Roll Option to Prep

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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

3 Sets of the following:

5 Inch Worms

10 Burpees

5 Glute Bridges @ 3 second pause @ top

10 Lateral Banded Monster Walks or No Band At All

5/each side Glute Bridge Marching

4 Deadbugs/each way

*rest 30 seconds between sets*

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Tabata Full Style(20 seconds on/10 seconds off x 8 Sets)(Finish each movement of 8 sets before moving to next movement of tabata)

Jump Rope or Mountain Climbers or Side to Side Lateral Shuffle

rest 60 seconds

Burpees or Russian KBS or Dumbbell Swings

rest 60 seconds

In Place Reverse Lunges Alternate

rest 60 seconds

Front Lean Rest Hold

rest 60 seconds

Ball Slams or Push-Ups Variations(Regular, Decreased ROM, Knee Push-Ups-All Subs) or Leg Raises for Core

Done!

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