Kevin O’Malley is inviting you to a scheduled Zoom meeting.
Topic: 9:00 am Group Class
Time: Apr 2, 2020 09:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us04web.zoom.us/s/378292573
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Kevin O’Malley is inviting you to a scheduled Zoom meeting.
Topic: Friday Group Class 12 pm
Time: Apr 3, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us04web.zoom.us/s/529233595
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Vagabond Update for the Gym + Closure
(Return Date for Full Services: Tuesday, May 5th 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:
10 Air Squats + 20 Second FLR Hold + 5 Push Ups + 10 Hip Rocks
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness + Competition Phase
“Vagabond Special”
20-25 Minutes @ Hard Effort throughout time zone of the following: Your Choice for Time Zone)
Run 200 Meters(Row 250 Meters, 1 minute bike of any sort or 1 minute Jump Rope)
15 Burpees(If you do not want to do burpees, you make do Russian KBS, Ball Slams, or 10 In Place Lunges/each side or Step-Ups)
Run 200 Meters(Row 250 Meters, 1 minute bike of any sort or 1 minute Jump Rope)
15 Air Squats(Bodyweight)
*No rest between sets, just keep moving and grooving.*
Post Comments/Videos/Pics to Group Page.