“Wednesday 5.20.2020 + #63 At Home Workout/Virtual”

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 UPDATES 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.

#63

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:

24 Hip Rocks

20 Second Side Bridge/each side 4 Point

16 KB Deadlifts or Barbell Deadlifts @ 5-6 reps @ increasing weight each set

12 Head Nods

8 Monster Lateral Band Walks/each side

4 KB/DB Row/each arm moderate to heavy(client choice)

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B. Conditioning Portion of the following:

20 Minutes of the following:

5 Hang Power Snatch or 10 Russian Swings

10 No Push-Up Burpees 

200 Meter Run or 225 Meter Row or 60 Second Cardio Option

5 Hang Power Cleans(DB or Barbell) or 10 Squat Jumps

10 Walking Lunges/each side weighted or unweighted(client choice)

100 Meter Run or 125 Meter Row or 30 Second Cardio Option

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