Starting Sunday, October 19th: Vagabond Youth Development Fall Session

11:15 am-12:00 pm Every Sunday

Classes run from October 19th-December 7th. The sessions will be scalable for each child’s personal level and will be focused on consistent and fun physical education, sound nutritional guidance, and family-centered activities- all designed to help each young athlete become more well-rounded. Healthy living requires our kids to push, pull, run, throw, climb, lift, and jump effectively and safely (just like their parents!). Vagabond kids is ideally for children ages 6 – 14 years old (5 year olds will be considered- please speak to Kevin).

See details below and contact Kevin or Corrin with any question or to sign up!

Cost for Vagabond Kids membership is $150 for the entire 8 week fall session and 25% off for each additional child.

*Vagabond Yoga Class on Wednesday, October 1st @ 7:35 pm.*

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
No Grain Challenge Workout Aerobic Mix Modality Based
For Time of the following:
Row 600 Meters
50 Wall Balls @ 20/14, 16/10 lbs
Row 400 Meters
25 Wall Balls @ 20/14, 16/10 lbs
Row 600 Meters
50 Wall Balls @ 20/14, 16/10 lbs
Row 400 Meters
25 Wall Balls @ 20/14, 16/10 lbs
*People who cannot and/or restricted from dynamic squatting, can perform goblet squats for repetitions or step-ups on box*
B. Fitness Phase
Press Intense/Upper Body Pull/Single Leg + Upper Body Push/Upper Body Pull/Core
No Grain Challenge Workout Aerobic Mix Modality Based
For Time of the following:
Row 600 Meters
50 Wall Balls @ 20/14, 16/10 lbs
Row 400 Meters
25 Wall Balls @ 20/14, 16/10 lbs
Row 600 Meters
50 Wall Balls @ 20/14, 16/10 lbs
Row 400 Meters
25 Wall Balls @ 20/14, 16/10 lbs
*People who cannot and/or restricted from dynamic squatting, can perform goblet squats for repetitions or step-ups on box*
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. 3 Position Snatch(floor-knee-mid-thigh), 70% x 1 rep x 3 sets, 75% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
B. Snatch Pull, 90% x 2 reps x 7 sets, rest 1:30 between sets.
C. Clean Deadlift @ 105%, 3 reps x 3 sets, rest 1:30 between sets.
D. Front Squat Moderate of the following:
70% x 3 reps @ 20×1
70% x 3 reps @ 20×1
75% x 3 reps @ 20×1
75% x 3 reps @ 20×1
80% x 3 reps @ 20×1
+
Rest 3 Hours
+
PM Session
5 Rounds of the following:
5 Power Cleans @ 155 lbs/115 lbs
12 Chest to Bar Pull-Ups
+
Rest 16 Minutes
+
5 Rounds of the following:
5 Power Cleans @ 155 lbs/115 lbs
7 Lateral Burpees
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