STARTING MONDAY, APRIL 27TH WE WILL BE ADDING A 515 PM TO THE SCHEDULE(MONDAY THRU THURSDAY: 9 AM, 330 PM, 515 PM + FRIDAY: 9 AM + 12 PM + WEEKEND CLASSES)

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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

(Return Date for Full Services: TBD)

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
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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

A. Accessory Portion of the following:

3 Sets of the following @ Accessory Work of:

8 Seated DB Strict Presses or Any Object Press

12 Weighted or Unweighted Pause Glute Bridges

16 Weighted Step-Ups(8/each side)

30 Second KB or DB Farmer’s Hold or 20 Second Side Bridges/each side

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B. Conditioning of the following: 

7 Sets of the following:

3 Minutes of Work @ Hard Effort of the following:

(Harder, Intense Effort than this last weeks on Tuesday, Thursday, and Sunday)

Run 100 Meters or Row 125 Meters or 8-10 Cal Assault Bike or 25 High Knees in Place

15 Russian KB or DB or Any Object Swings

10 Walking Lunges Weighted(5/each side) or 10 Squats

5 No Push-Up Burpees

*Rest 45-60 seconds between sets*

*Start where you left off*

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